BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

200/150m Row

10 KB Goblet Squats

Rest 2:00

5:00 AMRAP

200/150m Row

10 KB Swings

Rest 2:00

16:00 AMRAP

400/300m Row

10 KB Goblet Squats

400/300m Row

10 KB Swings

PERFORMANCE

Pause Front Squat

3 Pause Front Squat @ 5.5/10 RPE

3 Pause Front Squats @ 6/10 RPE

3 Pause Front Squats @ 6.5/10 RPE

3 Pause Front Squats @ 7/10 RPE

3 Pause Front Squats @ 7.5/10 RPE

*Pause :04 at bottom.

*Perform 10/8 Calorie Echo Bike sprints between working sets (90% effort).

*Rest :60 – :90 between sets.

Metcon (Time)

10 Rounds

200m Run

5 C2B

RX+ 3 BMU
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00