BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

.5 Mile Bike

10 DB Front Squats

10 Burpees Over DB

Rest 2:00 after every 3 rounds

PERFORMANCE

Back Squat

4 Back Squats @ 5.5/10 RPE

4 Back Squats @ 6.5/10 RPE

4 Back Squats @ 7.5/10 RPE

4 Back Squats @ 8.5/10 RPE

*Perform 5 jumping air squats + 100′ sprint after each set.

*Rest :60 – :90 between sets.

Metcon (2 Rounds for time)

2 Sets

20 Burpee Over Rower

500/400m Row

20 Burpee Over Rower

-rest 1:1 b/t sets-
TARGET SCORE:

Target time: Sub 5:00

Time cap: 6:00