BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Hand Release Push Ups

Minute 2: Calorie Ski

Minute 3: KB Gorilla Rows

Minute 4 AbMat Sit Ups

Minute 5: Rest
*Score is total reps completed.

PERFORMANCE

Overhead Squat

5 @ 5.5/10 RPE

5 @ 6/10 RPE

3 @ 6.5/10 RPE

3 @ 7/10 RPE

1 @ 7.5/10 RPE

Metcon (Time)

1000m Row (OR Run)

40 Single Arm Devil Presses (50/35)

300 Double Unders

Athletes choose how to perform the work. Break up reps and order as desired.
TARGET SCORE

Target time: Sub 13:00

Time cap: 16:00