Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 Wall Balls

6 Jumping Pull-Ups

6 Sit-Ups

*P1 completes 2 rounds, while P2 bikes for max calories

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)