Sunday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

5:00 of Cardio or Play 3-5 rounds of “Rowling”

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21-15-9

Cal Row

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

21-15-9

Backpack Sumo Deadlift High Pull

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)