BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

500/400m Row

10 Box Jumps (OR Step Ups)

Rest 2:00

6:00 AMRAP

500/400m Row

10 Alternating DB Front Rack Lunge

Rest 2:00

For Time

1000/800m Row

20 Box Jumps (OR Step Ups)

1000/800m Row

20 Alternating DB Front Rack Lunge

Time Cap: 14:00
*Score time in notes

PERFORMANCE

Barbell Hip Thrust

5 Barbell Hip Thrusts @ 5.5/10 RPE

5 Barbell Hip Thrusts @ 6/10 RPE

5 Barbell Hip Thrusts @ 6.5/10 RPE

5 Barbell Hip Thrusts @ 7/10 RPE

5 Barbell Hip Thrusts @ 7/10 RPE

Metcon (AMRAP – Reps)

4 Sets

2:00 AMRAP

20/16 Calorie Bike

Max Alternating KB Front Rack Lunge (2×53/2×35)

Rest 2:00 between sets.
TARGET SCORE

Target reps: 12+