BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

4:00 AMRAP

200/150m Row

10 V-Ups

Rest 1:00

4:00 AMRAP

200/150m Row

10 DB Thrusters

Rest 1:00

PERFORMANCE

Back Squat

5 Back Squats @ 6/10 RPE

3 Back Squats @ 7/ 10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 10/10 RPE

*10/8 Calorie Bike sprints after each set.

Rest :60 – :90 after each set.

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12…

T2B

4-8-12-16-20-24…

Wall Balls (20/14)
TARGET SCORE

Target reps: 126+ (Through the round of 24 walls balls.)