BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Row

Minute 2: KB Lunges

– Into –

10:00 EMOM (:40 ON / :20 OFF)

Minute 1: KB Surrenders

Minute 2: Air Squats

– Into –

10:00 EMOM (:40 ON / :20 OFF)

Minute 1: KB Deadlift

Minute 2: Calorie Row

PERFORMANCE

Barbell Hip Thrust

5×5 @ 7/10 RPE

Metcon (4 Rounds for time)

4 Sets

12/10 Calorie Bike (Sprint)

50’ Overhead DB Walking Lunge (50/35)

10 DB Box Step Overs (50/35) (24”/20”)

Rest 1:1

*Partner option: You go, I go.
TARGET SCORE

Target Time: Sub 2:15

Time Cap: 3:00