THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (5 Rounds for time)

5 Sets Every 6:00

25 Abmat Sit-ups

20 Single DB Box Step Ups

15 Double DB Deadlifts

10 Double DB Push Press
Time Cap: 5:00 Each Set

PERFORMANCE

Deadlift (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups (Strict)

Handstand Push-ups (Strict): Max Reps

Metcon (5 Rounds for time)

5 sets (1:1)

200m Run (OR 20/15 Calorie on another machine)

15 GHD’s (Or 15 V-ups)

100ft Farmer Carry (100s/70s)
TARGET SCORE

Target time each set: 2-2:30

Time cap each set: 3 minutes