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

PERFORMANCE

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders

10-20-30-40-50

Wall Balls 20/14
TARGET SCORE:

Target time: 11:00 – 13:00

Time cap: 16:00

Metcon (Checkmark)

FOR QUALITY

4 Rounds

10 Banded Hamstring Curls

20 Bicep Banded Bicep Curls

20 Banded Tricep Extensions

10 DB Hip Thrusts