THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

50-40-30-20-10

Russian KB Swings

Push Ups

AbMat Sit Ups

*20/15 Calorie Bike after each round
Time Cap: 30:00

Optional Accessory (Checkmark)

*If time permits

3 Sets

10 KB Bicep Curls (Each Side)

10 KB Gorilla Rows (Each Side)

10 KB Russian Twist (Each Side)

Rest 2:00 between sets.

PERFORMANCE

Gymnastic Skill Work (Checkmark)

10:00 EMOM

Minute 1: 12 25′ Shuttle Run

Minute 2: 3 – 5 Reps (Athletes Choice)

*Options (Pull-Ups, C2B, BMU, RMU)

Metcon (Time)

4 Rounds

250/200m Row

15 DB Bench Press (2×50/2×35)

10 Strict Pull-Ups
TARGET SCPRE:

Target time: Sub 12:00

Time Cap: 15:00