BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

For Time

50/40 Calorie Bike

45 Single KB Squats

40/30 Calorie Bike

35 Double KB Push Press

30/20 Calorie Bike

25 Double KB Squats

20/10 Calorie Bike

15 Double KB Strict Press

10/5 Calorie Bike
Time Cap: 30:00

PERFORMANCE

Metcon (Time)

4 Rounds

9 Devil Press (50s/35s)

12 DB Box Step Overs (50s/35s) (24/20)

15 GHD (OR 20 AbMat Situps)
TARGET SCORE

Target time: Sub 16:00

Time cap: 20:00

Metcon (Checkmark)

FINISHER

3 Rounds

10 Diamond Push Ups

10 Chin ups

15 DB Hammer Curls