BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 500m Row

Minute 3: MAX KB Goblet Squats

Minute 4: MAX Sumo Deadlift High Pulls

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

MURPH PREP “WEEK 3” (AMRAP – Rounds and Reps)

7:00 AMRAP

200m Run

10 Strict Pull Ups

Rest 3:00

7:00 AMRAP

200m Run

15 Push Ups

Rest 3:00

7:00 AMRAP

200m Run

25 Air Squats

*Wear a 20/14# vest.

*Every 10m Run = 1 rep.
TARGET SCORE

Target rounds: 4+