BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: KB Thrusters

Minute 4: AbMat Sit-Ups

Minute 5: Rest

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets

21/17 Calorie Bike

15 Box Jumps (24/20)

9 Thrusters (95/65)

Rest 2:00 between sets
TARGET TIME

Target score: Sub 2:30

Time cap: 3:30

Thruster

Build to a heavy 3 rep Thruster from the floor.