FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 EMOM (:40 ON / :20 OFF)

7 Sets

Minute 1: Wall Sit

Minute 2: DB Power Cleans

Minute 3: Abmat Situps with Plate

Minute 4: Standing Bicep Plate Curl

Minute 4: Plank

Minute 5: Hollow Rock

PERFORMANCE

Metcon (Time)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 16 minutes

Seated Arnold Press (4X10)

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across

Seated Banded Rows (4X10)

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across