Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bodyweight Goodmornings*

10 Air Squats

5 Push-Up to Down Dog

10 Burpees

*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up

2 ROUNDS

3/3 Single Arm DB Deadlift (sumo or suitcase)

3/3 Single Arm DB Strict Press with :02 pause overhead

3/3 Single Arm DB Devil’s Press**

**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Deadlifts

4 DB Strict Press

2 Devil’s Press

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Hammer Curls

20 Weighted Russian Twists

10 Skull Crushers

(No Measure)