BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Calorie Bike

Minute 2: KB Goblet Squats

Minute 3: KB AbMat Sit-Ups

Minute 4: Rest

*Score is total reps completed.

Accessory (5 Rounds for weight)

5 Sets

10 Bulgarian Split Squats (5 Per Side)

Rest 2:00 between rounds.

PERFORMANCE

Front Squat + Back Squat

2 Front Squat + 2 Back Squat @ 5/10 RPE

2 Front Squat + 2 Back Squat @ 6/10 RPE

1 Front Squat + 1 Back Squat @ 710 RPE

1 Front Squat + 1 Back Squat @ 8/10 RPE

1 Front Squat + 1 Back Squat @ 9/10 RPE

Metcon (Time)

21-15-9

Burpee Pull-Ups

41-30-18

Wall Balls (20/14)
TARGET SCORE

Target time: Sub 11:00

Time cap: 13:00