MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

14:00 EMOM

Minute 1: 10-15 KB Goblet Squats

Minute 2: 15 -20 Russian KB Swings

-Rest 2:00-

14:00 EMOM

Minute 1: 10 – 16 Single Arm KB Thrusters

Minute 2: 15 – 20 Burpees
*Pick an even number on Single Arm KB Thrusters so you can do half the reps on the Right and the other half on the Left.

PERFORMANCE

Front Squat (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Weighted Chin Up (1X1)

– Max Weight

* Rest as needed between sets *

Metcon (Time)

For Time:

21-15-9

Thrusters (95/65)

Burpee over Bar

Chest to Bar
TARGET SCORE

Target time: 5-7 minutes

Time cap: 10 minutes