Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Burpees

-Rest :30-

1:00 Run/Row/Bike/Jump Rope

-Rest :30-

1:00 5 Push-ups + 10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

DB Burpee Box Step-Overs

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Reps of Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Backpack Burpee Deadlift

-Rest 2:00-

AMRAP x 5 MINUTES

MAX Distance Run

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Rounds + Reps Each AMRAP)