FRIDAY

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