BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

20-18-16-14-12-10-8-6-4-2

KB Push Press

Barbell Deadlift

Hand Release Push Ups

Calorie Row

*:30 KB Framer Hold after each round

PERFORMANCE

Bench Press (5X2)

2 Pause Bench Press x 5 sets @7.5 RPE

*2-3 second pause*

* Rest as needed between sets *

Box Jumps (5X3)

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x50s/35s)

*8/6 Calorie Echo Bike after each set
TARGET SCORE

Target time: 12-14 minutes

Time cap: 16 minutes