BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS

10 Plate/Backpack Deadlifts

10 Alt. Deadbugs

10 Plate/Backpack Strict Press w/:02 pause overhead

10 Hollow Rocks

10 Superman Arch Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

15 Plate Ground to Overhead

15 Hanging Knee Raises

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row or :45 Cardio

15 Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)