BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

Partner

15 Dumbbell Thrusters (each) (light)

30 Jumping Pull-ups (split)

12 Dumbbell Thrusters (each) (light)

20 Jumping Pull-ups (split)

9 Dumbbell Thrusters (each) (light)

10 Jumping Pull-ups (split)

PERFORMANCE

Metcon (Time)

“Partner Tommy V”

21 Thrusters (each) (115/80)

12 Rope Climbs (split)

15 Thrusters (each) (115/80)

9 Rope Climbs (split)

9 Thrusters (each) (115/80)

6 Rope Climbs (split)
TARGET SCORE

Target time: 10-12 minutes

Time cap: 18 minutes

FINISHER

Advance:

5 sets

1:00 Dead Hang

1:00 Plank (elbows)

Intermediate:

5 sets

30-45 secs Dead Hang

30-45 secs (elbows)

Beginner:

5 sets

30-sec Dumbbell Farmer Carry Hold

30-sec Knee Plank (elbows)