Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 → Jump Rope (switch up the style, every round) Ex: Single-Unders → Backwards Single-Unders

Movement 2 → Slam Ball Deadlifts → Slam Balls

Movement 3 → Single Arm Ring Rows (:10 Right/ :10 Left) → Ring Rows

Movement 4 → Up-Downs → Burpees

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

40 Double Unders or 80 Single Unders

20 Slam Balls

10 Ring Rows

*Every minute, including 3,2,1…go, perform 5 Up-Downs