BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Reps)
2 Sets
Tabata 1: (:20 ON / :10 OFF)
Calorie Ski (OR Bike)
– Rest 1:00
Tabata 2: (:20 ON / :10 OFF)
DB Bench Press
– Rest 1:00
Tabata 3: (:20 ON / :10 OFF)
Plate Ground to Overhead
– Rest 1:00
Score is total reps
PERFORMANCE
Gymnastic Skill Work (Checkmark)
6:00 EMOM
Option 1: Perform 5 – 10 Pull Ups (Kipping or Butterfly)
Option 2: Perform 5 – 10 C2B (Kipping or Butterfly)
Option 3: Perform 3 – 5 BMU
Option 4: Perform 3 – 5 RMU
Metcon (AMRAP – Reps)
15:00 EMOM
Minute 1: 7 Strict Pull Ups
Minute 2: 14/12 Calorie Row
Minute 3: Max Double Unders
*Score is total double unders completed.