MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

5 KB Swings

10 Air Squats

500m Row

10 KB Swings

20 Air Squats

750m Row

20 KB Swings

40 Air Squats

1000m Row

40 KB Swings

80 Air Squats

750m Row

20 KB Swings

40 Air Squats

500m Row

10 KB Swings

20 Air Squats

250m Row

5 KB Swings

10 Air Squats
Time Cap: 30:00

PERFORMANCE

Hotshots 19 Prep – Week 3 (2 Rounds for time)

2 Sets:

2 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull Ups

400m Run

Rest 2:00 between sets.
TARGET SCORE

Target time: Sub 12:00

Time cap: 14:00