FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

20 Calorie Row

10 Hang DB Snatches

10 Single Arm DB Thrusters

40 Calorie Row

20 Hang DB Snatches

20 Single Arm DB Thrusters

60 Calorie Row

30 Hang DB Snatches

30 Single Arm DB Thrusters

80 Calorie Row

40 Hang DB Snatches

40 Single Arm DB Thrusters

100 Calorie Row

50 Hang DB Snatches

50 Single Arm DB Thrusters
Time Cap: 30:00

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.
*Optional

PERFORMANCE

Clean and Jerk

Build to a heavy single in 15 minutes

Metcon (Time)

3 Rounds

400m Run

50 Wall Balls (20/14)

*Every break do 5 burpees
TARGET SCORE

Target time: Sub 15:00

Time cap: 20:00