MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

For Time

250m Row

5 Push Ups

5 KB Swings

5 Goblet Squats

500m Row

10 Push Ups

10 KB Swings

10 Goblet Squats

750m Row

15 Push Ups

15 KB Swings

15 Goblet Squats

1000m Row

20 Push Ups

20 KB Swings

20 Goblet Squats

750m Row

15 Push Ups

15 KB Swings

15 Goblet Squats

500m Row

10 Push Ups

10 KB Swings

10 Goblet Squats

250m Row

5 Push Ups

5 KB Swings

5 Goblet Squats
Time Cap: 30:00

PERFORMANCE

Metcon (Time)

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

RX = Wear a 20/14# vest.
TARGET SCORE

Target time: 18-20 minutes

Time cap: 30 minutes