BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike/Run/Row/Jump Rope/Mountain Climbers

10 Lunges

10 Alt. See-Saw DB Bent Over Row* (or Backpack Row)

*One DB is returned to the chest while the other dumbbell is returned to the starting position.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Cal Bike

DB Box Step-Ups

Ring Rows

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Air Squats

Alt. Backpack Lunges*

Bent Over Backpack Rows

*Option to wear as a backpack or hold in the front rack position

(Score is Rounds + Reps)