BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

2 Sets

6:00 AMRAP

200m Run

10 Overhead DB Lunge (Right Arm)

10 Overhead DB Lunge (Left Arm)

Rest 2:00

6:00 AMRAP

75 Single Unders

10 DB Hang Clean and Jerk (Right Arm)

10 DB Hang Clean and Jerk (Left Arm)

Rest 2:00

PERFORMANCE

Front Rack Lunge

8 Front Rack Lunge @ 6.5/10 RPE

8 Front Rack Lunge @ 7/10 RPE

8 Front Rack Lunge @ 7.5/10 RPE

8 Front Rack Lunge @ 8/10 RPE

8 Front Rack Lunge @ 8/10 RPE

Metcon (4 Rounds for time)

4 Sets

21 Wall Balls (20/14)

15 Pull Ups

9 Calorie Bike

Rest 1:1
TARGET SCORE

Target time: Sub 2:00

Time cap: 3:00