BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

250m Row

25 DB S2OH

25 AbMat Sit-Ups

500m Row

20 DB S2OH

20 AbMat Sit-Ups

750m Row

15 DB S2OH

15 AbMat Sit-Ups

1000m Row

10 DB S2OH

10 AbMat Sit-Ups

750m Row

15 DB S2OH

15 Ab Mat Sit-Ups

500m Row

20 DB S2OH

20 Ab Mat Sit-Ups

250m Row

25 DB S2OH

25 AbMat Sit-Ups
Time Cap: 30:00

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

*Score reps and weight for set 3.

*In notes enter max reps at 75%

Metcon (Time)

300 Double Unders

100 GHD (OR 150 AbMat Sit-ups)

50 S2OH (115/75)

*Partition as desired
TARGET SCORE:

Target time: Sub 12:00

Time cap: 15:00