BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 30/25 Calorie Bike

Minute 3: 12 Dumbbell Goblet Alternating Step Back Lunges

Minute 4: 100 Single Unders (OR 50 Double Unders)

Minute 5: :45 Plank

PERFORMANCE

Metcon (4 Rounds for reps)

“12.3” Intervals

4 sets @ consistent 70-80% intensity:

AMRAP 5 minutes

12 Box Jump/Step Downs (24/20)

9 Push Press (115/75)

6 Toes to Bar

-rest 3 minutes b/t sets-
TARGET SCORE

Target reps per set: 54+ (2+ rounds)