BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Penguin Taps Drill*

:20 Double Unders or Double Under attempts

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 6/6 Bulgarian Split Squats

MIN 2 – 4-8 Reps of DB Hang Power Clean*

*Athlete can sub a backpack in place of DB for Hang Power Cleans

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

60 Double Unders

15/12 Cal Row

15 DB Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

xAMRAP x 15 MINUTES

60 Double-Unders or 1:00 Mountain Climbers

15 Backpack Sumo Deadlift High Pulls

15 Backpack Hang Power Cleans

15 Sit-Ups

(Score is Rounds + Reps)