BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS / PERFORMANCE
Metcon (Checkmark)
FOR QUALITY
4 Rounds
10 Ring Row – Feet Elevated
15 Ring Dips (OR Bench Dips)
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
100′ Double DB Overhead Carry (Left– as heavy as possible)
100′ Double DB Overhead Carry (Right – as heavy as possible)
-Rest 1-2 min b/t round-
Metcon (Checkmark)
*Optional Echo Bike Workout
3 Sets
5 Cals (Gradual Acceleration to RPE10)
2 Min Easy Pace
8 Sals at RPE9 Sprint
*2 Min Rest between sets.
-Rest 3 Min-
9 Cals at RPE7-8
1 Min Easy Pace, 1 Min Rest
15 Cals at RPE7-8
1 Min Easy Pace, 1 Min Rest
18 Cals at RPE7-8
3 Min Easy Pace