BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS (2:00 CAP)

20 Jumping Jacks

8 Bodyweight Goodmornings

:20 Tuck Hold

Into …

2 ROUNDS (2:30 CAP)

:45 Row (increase pace 2nd round)

10 Air Squats (32X1)*

8 Push-Ups

6 Ring Rows

*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!

Workout

Metcon (3 Rounds for time)

3 SETS

250m Row

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Ring Rows

-Rest 1:00 b/t Sets-

-17:00 Hard Cap-

(Score is Time Each Set)

***HOME VERSION***

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set)