BLK LBL Fitness Club – Mini Machines Summer Camp

Warm-up (No Measure)

6:00 EMOM

Min 1: shuttle run 50 sec

Min 2: 30 sec Wall balls

3 Rds:

10 PVC Strict Press

10 PVC back Rack Lung s

Strength/Skill

EMOM x 10 MINUTES

Odd: 5-10 Back Squats

Even: 5-10 Strict Pull-ups or Ring Rows

Metcon (Time)

3 ROUNDS FOR TIME

500/350m Row

75 Jump Ropes

15 Thrusters (Bar/PVC)