Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 High Jump Single-Unders

5/5 Single Arm DB Suitcase Deadlifts

5/5 Single Arm DB Hang Squat Cleans

:30 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

60 Double-Unders or 120 Single-Unders

40 Sit-Ups

20 DB Deadlifts

100m KB or DB Farmer’s Carry

20 DB Hang Squat Cleans

Optional Finisher

Warm-up (No Measure)

2-3 SETS

1:00 KB Calf Smash (Ea. Leg)

20 Alt. Plank DB Slides

5/5 Side Plank Rotations