BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

Dumbbell “Chief”

5 Sets

3:00 AMRAP

3 Dumbbell Power Cleans

6 Push Ups

9 Air Squats

Rest 1:00 between sets.

*Begin the next round where you left off.

Accessory (Checkmark)

3 Sets

10/8 Calorie Ski

10 Double Dumbbell Bent Over Row

10 Double Dumbbell Shoulder Front Raises

10 Double Dumbbell Shoulder Side Lateral Raises

Rest 1- 2:00 between sets

PERFORMANCE

MURPH PREP “WEEK 4” (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Mile Run

AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:

5 Strict Chest to Bar Pull Ups

10 Push Ups

15 Air Squats
TARGET SCORE

Target rounds: 10+