BLK LBL Fitness Club – ZM:30
Warm-up
Warm-up (No Measure)
2:00 Row/Bike/Run (Athlete’s choice)
Then …
2 ROUNDS
6/6 Suitcase Deadlifts or 12 Backpack Deadlifts
6/6 Bent Over DB Rows/Side or 12 Backpack Bent Over Rows
12 Alt. Plank DB/Backpack Taps
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MINUTE 1 – 12/10 Cal Bike
MINUTE 2 – 10 DB Renegade Row
MINUTE 3 – 10 Burpees over DB
(Score is Load)
Workout – HOME
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike or :40 MAX Alt.. Jumping Lunges
MIN 2 – 10 Push-Ups + 10 Backpack Bent Over Rows
MIN 3 – 10 Burpees over Backpack
(Score is Load)
Optional Finisher
Metcon (No Measure)
3 ROUNDS
20 Alt. V-Ups
1:00 Plank
(No Measure)