WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

4:00 AMRAP

250/200m Ski Erg

8 Double DB Hang Power Cleans

-Rest 1:00-

4:00 AMRAP

100 Single Unders (OR 50 Double Unders)

8 Alternating Double DB Step Back Lunges

-Rest 1:00-

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets: (1 Set every 8 minutes)

Teams of 2

200m Run (Together)

Partner 1: 8 DB Box Step Overs (2×50/2×35)(24″/20″)

Partner 2: 15 GHD Sit Ups

200m Run (Together)

*Both working at the same time and complete each movement

Individual

4 Sets: (1 set every 8 minutes)

200m Run

8 DB Box Step Overs (2×50/2×35)(24″/20″)

15 GHD Sit Up

200m Run
TARGET SCORE

Target time: Sub 4:00

Time cap: 6:00