BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Row

Minute 2: KB Swings

Minute 3: Calorie Ski

Minute 4: Hand Release Push-Ups

Minute 5: Rest

PERFORMANCE

Gymnastics work

Pull-Up | C2B | BMU | RMU

– Spend 15 minutes working on progressions

Metcon (5 Rounds for reps)

20:00 EMOM (:40 ON / :20 OFF)

Minute 1: 12-20 Alternating DB Hang Snatches (50/35)

Minute 2: Pull-up | C2B| BMU | RMU (Athletes choice)

Minute 3: 10-12/8-10 Calorie Bike

Minute 4: Rest
*Score is total reps

*Add which pulling movement completedin the notes.