BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

(1) 4:00 AMRAP

10/8 Calorie Ski

10 KB Swings

– Rest 1:00 –

(2) 4:00 AMRAP

10/8 Calorie Row

10 Push Ups

– Rest 1:00 –

(3) 4:00 AMRAP

50 Single Unders

10 KB Goblet Squats

– Rest 1:00 –
*Score total rounds and reps completed.

PERFORMANCE

Metcon (10 Rounds for time)

10 Sets

15/10 Calorie Bike

5 Devil Presses (2×50/2×35)

Rest 1:00 between sets

*Sub 18/12 Calorie Row if needed.
TARGET SCORE:

Target time: Sub 1:30

Time cap: 2:00

ACCESSORY

Metcon (Checkmark)

4 Sets

5 Chin Ups

10 DB Hammer Curls (Moderate)

10 DB Bent Over Rows (Moderate)

:30 Plank

Rest 1:00 between sets.