FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

6 Rounds

40 Step Back Lunges with Wall Ball

75 Single Unders (OR 75 D/U)

20 Russian Twist with Wall Ball

400m Run

PERFORMANCE

Metcon (Time)

3 rounds:

30 Toes to Bar

50’ DB Overhead Walking Lunge (70/50)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 12 minutes

Plate Front Raise (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

GHD Hip Raise (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets