BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

4:00 AMRAP

15/12 Calorie Bike

10 KB Deadlifts

Rest 1:00

4:00 AMRAP

15 V-Ups

10 Alternating KB Goblet Lunges

Rest 1:00

PERFORMANCE

SKILL WORK – D/U & HSPU (Checkmark)

10:00 EMOM (:30 ON / :30 OFF)

Minute 1: Double Unders (OR Crossovers)

Minute 2: HSPU (OR Wall Walks)

Metcon (Time)

50 Wall Balls (20/14)

25 Shuttle Runs (25ft = 1 rep)

40 Wall Balls

20 Shuttle Runs

30 Wall Balls

15 Shuttle Runs

20 Wall Balls

10 Shuttle Runs

10 Wall Balls

5 Shuttle Runs
TARGET SCORE

Target time: Sub 14:00

Time cap: 20:00