FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 12 KB Suitecase Deadlifts

Minute 4: 12 Alternating KB Goblet Step Back Lunges

Minute 5: 12 Row Pike Ups

PERFORMANCE

Split Jerk

Build to a heavy single Split Jerk

Metcon (3 Rounds for time)

3 Sets

20/16 Calorie Bike

30 Wall Balls (20/14)

20 Deadlift (155/105)

Rest 3:00 between sets.
TARGET SCORE

Target time: Sub 3:30

Time cap: 4:00