Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm Ring Rows

5 Knee Push-Ups

10 Alt. Lunges

5 Plate Deadlifts

:30 Plate Overhead Hold

Metcon

Metcon (3 Rounds for reps)

3 SETS

:45 Max Rep Ring Rows

-:15 Rest-

:45 Max Rep Push-Ups

-:15 Rest-

:45 Max Plate Ground to Overhead

-:15 Rest-

:45 Max Rep Jumping Alt. Lunges

-:15 Rest-

-No Additional Rest b/t Sets-

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Clam Shells Each Side

15 Glute Bridge-Ups

15 Arm Haulers

-Rest as needed b/t Sets-