BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

20 Slam Balls

10 Plank DB Drags

5 DB Renegade Rows

Rest 2:00 after every 2 rounds
1 Renegade Row = DB Row R + Push Up + DB Row L + Push Up

PERFORMANCE

Bench Press

5 Bench Press @ 6.5/10 RPE

5 Bench Press @ 7/10 RPE

3 Bench Press @ 7/10 RPE

3 Bench Press @ 7.5/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

Metcon (4 Rounds for time)

4 Sets

21/18 Calorie Row

15 DB Bench Press (2×50/2×35)

9 Pull Ups

RX+

5 BMU

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00