MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 20 Goblet Squats

Minute 4: 10 – 20 Box Jump Overs

Minute 5: Rest

PERFORMANCE

Overhead Squat

3-3-3-3-3

Build up to a heavy 3 reps

Metcon (AMRAP – Reps)

16:00 AMRAP

3-6-9-12-15-18…..

OHS (95/65)

T2B

*15/12 Calorie Bike after each set (OR 200m Run)

*Score is total reps completed including bike calories.

*Every 25m Run = 1 rep.
TARGET SCORE

Target rep: 200+