MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM (For Quality)

ODD Minute: 10 KB Front Squats (Heavy)

EVEN Minute: 20 Mountain Climbers

Rest 4:00

16:00 AMRAP

30/20 Calorie Bike

20 Jumping Air Squats

10 KB Box Step Ups (Moderate)

PERFORMANCE

Front Squat

5X5@ 7.5/10 RPE

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

DB Thrusters (2×50/2×35)

2-4-6-8-10-12-14-16-18-20

Shuttle Runs

25ft = 1 Shuttle Run
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00