BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Run/Bike

10 Glute Bridge-Ups → 5/5 Single Leg Bridge Ups

8 KB/BP Deadlifts

8/8 Single Arm Russian Kettlebell/Backpack Swing

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 8 Wall Balls + 8 Push-ups

MIN 3 – 16 Russian Kettlebell Swings

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Cardio

MIN 2 – 8 Backpack Thrusters + 8 Push-Ups

MIN 3 – 16 Backpack Russian Swings

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

15 KB or BP Side Bends/Side

30 Hollow Rocks

15 Side Plank Leg Raises/Side

-Rest as needed b/t sets-

(No Measure)