BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Hang DB Clean and Jerk

Alternating Step Back DB Lunges

*25/20 Calorie Bike between each set
Time Cap: 30:00

PERFORMANCE

8-10-22 (Time)

FOR TIME

100-80-60-40-20

Double Unders

10-20-30-40-50

Wall Balls 20/14
TARGET SCORE

Target time: 16:00

Time cap: 20:00

ACCESSORY (Checkmark)

3 – 4 Sets

10 DB Incline Bench Press (Moderate)

20 Alternating DB Hammer Curls (Moderate)

20 Banded Overhead Tricep Extensions

10 Weighted AbMat Sit Ups

Rest 2:00 between sets