MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:30 ON/:30 OFF)

Minute 1: Single Arm DB Thruster (R)

Minute 2: Calorie Bike

Minute 3: Single Arm DB Thruster (L)

Minute 4: Alternating Jumping Lunges

Minute 5: Rest

*Score is total reps

PERFORMANCE

Overhead Squat

5 Overhead Squat @ 5.5/10 RPE

5 Overhead Squat @ 5.5/10 RPE

5 Overhead Squat @ 6/10 RPE

5 Overhead Squat @ 6/10 RPE

5 Overhead Squat @ 6/10 RPE

Metcon (4 Rounds for time)

4 Sets

21/16 Calorie Row

15 Wall Balls (20/14)

9 Box Jumps (30/24)

Rest 2:00 between sets

RX+ Wall Ball 30/20
TARGET SCORE

Target time: sub 2:30

Time cap: 3:00