THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

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

Minute 1: Wall Sit

Minute 2: Calorie Bike

Minute 3: Barbell Deadlifts

Minute 4: Russian Twist

Minute 5: Step Back Lunges
*Perform wall sits, russian twists and step back lunges with a plate to make more challenging if needed.

PERFORMANCE

Front Rack Lunge (4X10)

4X10 (5 Right/5 Left) @ 7/10 RPE

Metcon (2 Rounds for time)

AMRAP X 8:00

400m Run

10 Double DB Box Step Overs (50s/35s)

-Rest 2:00

AMRAP X 8:00

200m Run

20 DB Box Step Overs (50/35)
TARGET SCORE:

Target: 3+ Rounds