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