BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (6 Rounds for reps)

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

Minute 1: Calorie Row

Minute 2: Slam Ball

Minute 3: KB Push Press

Minute 4: KB Front Rack Marches

Minute 5: Rest

Score is max reps each round.

PERFORMANCE

Shoulder Press

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

15 T2B

12 S2OH (115/75)

9 Lateral Burpees Over Bar

RX+ 135/95
TARGET SCORE

Target rounds: 5+