BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs*

10 Mountain Climbers

5/5 SA DB OH Lunges → 10 Single DB Front Squats**

*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward

**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Cal. Row

8 Kettlebell Swing

8/8 Single Arm KB Thrusters

-Rest 3:00-

AMRAP x 4 MINUTES

8/6 Cal. Row

6 Kettlebell Swing

6/6 Single Arm KB Thrusters