BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (5 Rounds for reps)
5 Sets
4:00 AMRAP
3 DB Snatches
6 Burpees
9 Calorie Row/Ski
Rest 2:00 between sets.
Increase reps by 3 every set.
PERFORMANCE
Metcon (Time)
1000m Run
-into-
5 Rounds
5 BMU (OR 7 Burpee Pull-Ups)
10 HSPU
20 Pistols (OR 40 Air Squats)
-into-
1000m Run
TARGET SCORE:
Target time: Sub 20:00
Time cap: 25:00
Metcon (Checkmark)
3 Rounds
10 Hammer Curls (Moderate)
10 Banded Tricep Extensions
10 Diamond Push-Ups