BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

7:00 AMRAP

400m Run

12 DB Deadlifts

12 Box Jumps

Rest 2:00 between sets

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

PERFORMANCE

Deadlift

3 Deadlift @ 6/10 RPE

3 Deadlift @ 6/10 RPE

3 Deadlift @ 6.5/10 RPE

3 Deadlift @ 6.5/10 RPE

3 Deadlift @ 7/10 RPE

3 Deadlift @ 7/10 RPE

Metcon (3 Rounds for time)

3 Sets

21-15-9

Calorie Bike

*5 Deadlifts (225/155) after each set.

Rest 2:00 between sets.
TARGET SCORE

Target time: Sub 4:00

Time cap: 5:00