BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

5:00 AMRAP

10/8 Calorie Bike

15 Slam Ball Squats

20 Slam Balls

Rest 1:00

*EVEN sets perform 20 burpees instead of 20 Slam Balls. (Sets 2 and 4)

PERFORMANCE

Thruster

Take 12 – 15 minutes to build to a 2 rep thruster

Metcon (Time)

5 Rounds

15 Lateral Burpee Over Bar

10 Barbell Thrusters 75/55

200m Run
TARGET SCORE

Target time: Sub 14:00

Time cap: 16:00