Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (Cap at 5:00)

5 Dumbbell Deadlifts

30 Single-Unders

5 Dumbbell Power Cleans

30 Single-Unders w/higher jump

5 Dumbbell Push Press

30 Double-Unders or :30 Practice

Workout

Metcon (Time)

“DB GRACE”

FOR TIME

30 Dumbbell Clean & Jerks

-5:00 Hard Cap-

-Rest 3:00-

2 ROUNDS

50 Double-Unders or 100 Single-Unders

50′ Cross Body Carry (L/R)

-5:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

2-3 SETS

10 Alt DB Bicep Curls

10 DBL DB Overhead Tricep Extensions

Max Plank Hold

-Rest 1:30 b/t Sets-