BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: Slam Ball

Minute 2: Hand Release Push-ups

Minute 3: KB Bent Over Rows

Minute 4: KB Swings

Minute 5: Rest

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets

16 DB Bench Press (2×50/2×35)

 8 C2B

 4 Wall Walks

Rest 1:1
TARGET SCORE:

Target time: Sub 2:30

Time cap: 3:00

Pump Session (Checkmark)

4 Rounds

10 Single DB Double Head Curl (moderate weight)

10 Standing Alternating DB Hammer Curl (each side) (moderate weight)

10 Controlled Reverse Grip Barbell Curls (moderate weight)

– Rest 1-2 minutes between rounds