BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

10 Box Jumps

20 AbMat Sit-Ups

10 KB Goblet Squats

200m Run

Rest 2:00 after every 3 rounds.

PERFORMANCE

Back Squat

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (4 Rounds for time)

4 Sets

18/14 Calorie Row

12 T2B

6 Front Squats (155/105)

Rest 2:00
TARGET SCORE:

Target Time: Sub 2:30

Time Cap: 3:00