THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

400m Run

20 Jumping Air Squats

20 DB Surrenders

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/16 Calorie Bike

50′ DB Walking Lunge (Farmer Carry) (50s/35s)

10 Box Jumps (24/20)

20/16 Calorie Bike

50′ DB Front Rack Walking Lunge

10 Box Jumps

TARGET SCORE:

Target Rounds: 2.5+

Metcon (No Measure)

ACCESSORY

3 ROUNDS

10 Banded Hamstring Curls

10 Goblet Squats

10 RDL’s (Each Side)

– Rest 1-2 minutes between sets –