BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 10 – 15 Box Jumps

Minute 2: 10 – 15 DB Push Press

Minute 3: 10 – 15 Calorie Row

Minute 4: 10 – 15 AbMat Sit Ups

Minute 5: Rest

PERFORMANCE

Back Squat

10 Back Squats @ 8/10 RPE

8 Back Squats @ 8.5/10 RPE

6 Back Squats @ 8.75/10 RPE

4 Back Squats @ 9/10 RPE

2 Back Squats @ 9.5/10 RPE

* Perform 10 wall balls after each working set.

* Rest :60 – :90 after each set.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

21/16 Calorie Bike

15 Pull-Ups

9 Handstand Push Ups
TARGET SCORE:

Target rounds: 5+