BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

15 Push Ups

12 Slam Balls

9 Box Jump Overs

Rest 2:00 after every three rounds

PERFORMANCE

Front Rack Lunge

6 Front Rack Lunge @ 7/10 RPE

6 Front Rack Lunge @ 7/10 RPE

6 Front Rack Lunge @ 8/10 RPE

6 Front Rack Lunge @ 8/10 RPE

6 Front Rack Lunge @ 9/10 RPE

*3 reps per leg. Alternate legs each rep.

Metcon (Time)

5 Rounds

5 Burpee Chest to Bar

35 Double Unders

16 KB Goblet Lunges (53/35)

RX+ 70/53
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00