Sunday

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)