MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Meters Ski or Row

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Hand Release Push Ups

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

KB Goblet Squat

– Rest 1:00

Score is total reps

PERFORMANCE

Metcon (5 Rounds for time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

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

Target time each set: 4-4:30

Time cap each set: 5 minutes