BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: 10 – 15 KB Front Squats

Minute 4: 10 – 20 Row Pike Ups

Minute 5: Rest

PERFORMANCE

Front Squat

Build to a heavy single in 15 minutes

Metcon (3 Rounds for time)

3 Sets

21/16 Calorie Bike

15 Box Jumps (30/24)

9 Squat Cleans (115/75)

Rest 2:00 Between sets
TARGET SCORE:

Target time: Sub 3:30

Time cap: 5:00