Thursday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

Athletes will grab a light KB (lighter than workout weight)

Review movements as you take athletes through the warm-up

1 ROUND

20 Single Unders

10 KB DL

:20 Plank

30 Fast Singles

10 Russ. KBS

30 Marching Plank*

20 Slow Singles

10 Amer. KBS

20 Bicycle Crunches

:20 Double Under Practice

*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20 Russian KBS

30 Mountain Climbers

10 American KBS

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice

(Score is Rounds + Reps)

***HOME VERSION***

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)