FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 AMRAP

5-10-15-20-25-30…

Box Step Ups

Russian Kettlebell Swings (Moderate/Heavy)

AbMat Sit Ups

Every 5:00 perform 30/24 Calorie Bike. At 0:00 start with 30/24 Calorie Bike.

*Score is total reps completed include calories on the bike.

PERFORMANCE

Front Squat

10:00 EMOM

Start at 60-65% and build to a heavy single for the day.

Metcon (Time)

3 Rounds

400m Run

10 Dumbbell Clean and Jerk (50/35) (5 R / 5 L)

50ft Overhead Walking Lunge (50/35) (25ft R /25ft L)
TARGET SCORE

Target time: sub 12:00

Time cap: 16:00