BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 10 – 15 Ring Row

Minute 3: 10 – 15 Row Pike Ups

Minute 4: 10 – 15 DB Thrusters

Minute 5: Rest

PERFORMANCE

Metcon (AMRAP – Reps)

7 Sets

Minute 1: 10 – 15 Calorie Bike

Minute 2: 10 – 15Box Jump Overs (24/20)

Minute 3: 4 Wall Walks (Sets 1,3,5 & 7) / 10 HSPU (Sets 2, 4, & 6).

Minute 4: Rest

Accessory (Checkmark)

3 or 4 Rounds

10 Alternating DB Bicep Curls

5 Strict Pull-Ups

10 Banded Tricep Extensions