BLK LBL Fitness Club – ZM:30
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Run/Bike/Row
into…
2 ROUNDS
:30 Side Plank (R)
:30 Side Plank (L)
10 Up-Down + 2 Push-Up*
10 Alt. Deadbugs
*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall
Workout
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 6/6 Single Arm KB Suitcase Deadlift
MIN 3 – Ring FLR or Plank
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – Max Up-Downs
MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift
MIN 3 – Max Plank Hold
(No Measure)