THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Ski

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Russian KB Swings

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

KB Gorilla Rows

– Rest 1:00

Score is total reps

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 DB Bench Press (2×50/2×35)

10 Strict Chin Ups

100′ Sandbag Carry (150/100)

Rest 1:00 after each round

Accessory (Checkmark)

4 Rounds

Barbell 21’s (7/7/7)

10 DB Single Arm Bent Over Row

Rest 1:00 – 2:00 between rounds