WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: DB Man Makers

Minute 2: Calorie Ski

Minute 3: Burpee Over DBs

Minute 4: Air Squats

Minute 5: Rest

PERFORMANCE

Half Murph (Time)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

RX = Wear 20/14# vest
TARGET SCORE

Target time: 16-18 minutes

Time cap: 25 minutes

Accessory (Checkmark)

3 or 4 Sets

10 Barbell Bent Over Rows

20 Alternating DB Bicep Curls (10 per side)

10 Two Handed Single DB Bicep Curls