THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

15 Slam Balls

20 DB Push Jerks (10 R / 10 L)

20/15 Calorie Bike

15 Box Jumps (OR Step Ups)

Rest 2:00 after every 2 rounds

PERFORMANCE

Metcon (Time)

5 Rounds

75 Double Unders

10 C2B

15 Russian KB Swings (70/53)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00

Accessory (Checkmark)

3 Sets

10 KB RDL (5 per side)

10 Double KB Front Rack AbMat Sit-Ups

50ft Double KB Overhead Waiter Walk + :30 Handstand Hold

Rest 1:00 – 2:00 between stes.