BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

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

Minute 1: Calorie Bike

Minute 2: Wall Balls

Minute 3: Abmat Sit-ups with Wall Ball

Minute 4: Slam Balls

Minute 5: Rest

PERFORMANCE

Metcon (5 Rounds for time)

5 sets: (Every 5:00)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD’s (Or 20 V-ups)

20 Pull-ups
TARGET SCORE

Target time each set: 3-3:30

Time cap each set: 4 minutes