MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10 Sets (Every 1:30)

250/200m Row

– Rest 2:00 –

2 Sets

5:00 AMRAP

10 DB Front Squats

10 Box Jump Overs

Rest 2:00 between sets
Row

Time cap: 1:15

Scale: 200/150m

PERFORMANCE

Metcon (Time)

100/80 Calorie Bike

*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar
TARGET SCORE:

Target time: Sub 10:00

Time cap: 15:00

Front Squat

5X3 @ 8/10 RPE