BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS …

5 DB Front Squats (slow)

5 DB Push Presses (slow dip, fast hips)

5 Plank to Down Dog*

Metcon

Metcon (AMRAP – Reps)

DEATH BY DB THRUSTER

MIN 1 – 1 Thruster…rest remainder

MIN 2 – 2 Thrusters…rest remainder

MIN 3 – 3 Thrusters…rest remainder

Continue until you are not able to complete the amount of thrusters in the minute…

Optional Finisher

Metcon (No Measure)

2-3 SETS

5 Cat/Cows

10 Alt. Bird Dogs

15 Double DB Bicep Curls

-Rest as needed b/t Sets-