BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

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

Minute 1: Calorie Row

Minute 2: Wall Ball Squat Cleans

Minute 3: Abmat Sit-ups with Wall Ball

Minute 4: Step Back Lunges with Wall Ball

Minute 5: Rest

PERFORMANCE

Back Squat (3-3-3-2-2)

3 @ 7 RPE

3 @ 7.5 RPE

3 @ 8 RPE

2 @ 8.5 RPE

2 @ 8.5+ RPE

Metcon (AMRAP – Reps)

15:00 AMRAP

3-6-9-12-15….

Calorie Bike

KB Front Squats (53s/35s)

Box Jumps (30/24)
TARGET SCORE:

Target reps: 135+