BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES*

WITH A PARTNER…

20 Cal. Bike

20 Air Squats

20 Hollow Rocks

20 Push-Ups

*One partner works, one partner rests. Athletes can split the work in any way. Get as far as you can.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

P1 – 10 Wall Balls + 10 Med. Ball Alt. Reverse Lunges

P2 – Plate Gun Hold

-Rest 2:00 b/t AMRAPs-

AMRAP x 6 MINUTES

P1 – 12 Tuck-Ups + 6 Up-Downs

P2 – Overhead Plate Hold

*Partner 1 completes 1 full round of the designated work, while partner 2 performs the given static hold. Once partner 1 is finished, partners switch.