BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

6:00 AMRAP

200m Run

10 DB Deadlifts

Odd Sets: 10 DB Hang Squat Cleans

Even Sets: 10 DB Front Squats

10 AbMat Sit Ups

Rest 1:30 between sets

PERFORMANCE

Front Squat

4 Front Squats @ 6.5/10 RPE

4 Front Squats @ 6.5/10 RPE

4 Front Squats @ 7/10 RPE

4 Front Squats @ 7/10 RPE

4 Front Squats @ 7/10 RPE

Metcon (AMRAP – Reps)

5 Sets

1:30 AMRAP

12/10 Calorie Bike

10 DB Box Steps (50/35) (24/20)

Max Squat Clean (155/105)

Rest 1:30 between sets

RX+ 185/125
TARGET SCORE

Target reps: 3+ per set