BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges

MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts

Into …

AMRAP x 3 MINUTES

50m Run

5 Plate Ground to Overhead

5 Plate Floor Press

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

:20 MAX Cal. Bike

:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Plate Ground to Overhead

10 Plate Press-Outs

100m Run

(Score is Rounds + Reps)

***HOME VERSION***

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run

(Score is Rounds + Reps)