BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Calorie Bike

Russian KB

Burpee Over KB
Time Cap: 30:00

Optional Accessory (Checkmark)

3 Sets

10 KB Gorilla Rows

10 Alternating DB Bicep Curls

10 Reverse DB Flys

Rest 1 – 2 between sets.

PERFORMANCE

Overhead Squat

5 @ 5/10 RPE

5 @ 5.5/10 RPE

3 @ 6/10 RPE

3 @ 6/10 RPE

1 @ 6.5/10 RPE

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

6 Push Jerks (95/65)

12 Alternating Front Rack Lunge (95/65)

60 Double Unders
TARGET SCORE:

Target rounds: 6+