BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

20/15 Calorie Bike

15 Double Kettlebell Deadlifts (Moderate/Heavy)

10 V-Ups

5 Burpees

Rest 2:00 after every 3 rounds, then repeat.

PERFORMANCE

Deadlift

3 Deadlift @ 7/10 RPE

3 Deadlift @ 7.5/10 RPE

3 Deadlift @ 8/10 RPE

3 Deadlift @ 8.5/10 RPE

3 Deadlift @ 9/10 RPE

Metcon (Time)

5 Rounds

21/16 Calorie Row

15 Box Jump Overs (24/20)

9 T2B
TARGET SCORE

Target time: 12 -15:00

Time cap: 17:00