THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

40/30 Calorie Row

20 Suitcase KB Deadlifts

20 KB Goblet Squats

200m KB Front Rack Carry

PERFORMANCE

Metcon (Calories)

Tabata: Echo Bike

8 Rounds

20 Seconds On

10 Seconds Off

Metcon (6 Rounds for reps)

8 Sets (1:30 ON / 1:30 OFF)

15/12 Calorie Bike

Max Box Jumps (24/20) (Odd Rounds)

Max GHD (OR V-ups) (Even Rounds)
TARGET SCORE:

Target Box Jump reps: 12+

Target GHD reps: 15+