THURSDAY

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.