BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS (:20 ON // :10 OFF)

MVMT 1 – Jump Rope // 2nd Round – Double-Unders

MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)

MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height

MVMT 4 – Up Downs // 2nd Round – Burpees

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

***HOME VERSION***

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 – 10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

Optional Finisher

Metcon (No Measure)

FOR QUALITY*

50 (Weighted) Sit-Ups

50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)