Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Running/Biking/Rowing/Ski (athlete’s choice)

5/5 Bodyweight Split Squats

10 Hollow Rocks

10 Alt. Bent Over DB Rows

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)*

MIN 2 – 5/5 DB Suitcase Split Squats

MIN 3 – 20 V-Ups/Tuck-Ups

MIN 4 – 20 Alt Bent Over DB Seesaw Row

*Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round…

Optional Finisher

Metcon (No Measure)

1 ROUND FOR QUALITY

2:00 Couch Stretch/Side

10 Cat/Cow

1:00 Banded Hamstring Stretch/Side