Friday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm DB Bent Over Row

5/5 Single Arm Arnold Press

25ft. High Knees

25ft. Butt Kickers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Ring Rows

5/5 Single Arm DB Shoulder to Overhead

50′ Shuttle Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Bent Over Backpack Rows

10 Backpack Shoulder to Overhead

50′ Shuttle Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Romanian Deadlift

20 Arm Haulers

60 Bodyweight Russian Twists (AFAP)

-Rest as Needed b/t Sets-

(No Measure)