Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

4 ROUNDS

:45 Moderate/:15 Hard on Bike

1 ROUND:

4 Up Downs

8 MB Strict Press

12 Lunges (no weight)

1 ROUND:

4 Burpees

8 MB Push Press

12 MB Alt Lunges

Partner Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

PARTNER 1 COMPLETES …

4 Burpees

8 Med. Ball Push Press

12 Med. Ball Alt. Lunges

WHILE PARTNER 2…

Accumulates MAX Calories on Bike

P1 completes one full round while P2 bikes, then athletes switch roles.

(Score is Cals)

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR QUALITY

100 Alt. Plank Med. Ball Rolls

(No Measure)