BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM

Minute 1: 200m Run

Minute 2: 10 – 20 Jumping Air Squats

-Into-

10:00 EMOM

Minute 1: 250/200m Row

Minute 2: 10 – 20 KB Swings

-Into-

10:00 EMOM

Minute 1: 200m Run

Minute 2: 10 – 20 Hand Release Push Ups

PERFORMANCE

MURPH PREP “WEEK 5” (5 Rounds for time)

5 sets (1 set every 6 minutes)

200m Run

-Into-

3 rounds

5 Pull Ups

10 Push Ups

15 Air Squats

-Into-

200m Run

*Wear a 20/14# vest.
TARGET SCORE

Target time: Sub 5:00

Time cap: 5:30