BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

12 Kettlebell Goblet Squats

24 AbMat Situps

750/600m Row

Rest 2:00 after every 2 rounds.

PERFORMANCE

Back Squat

3 Tempo Back Squats @ 7/10 RPE

3 Tempo Back Squats @ 7.5/10 RPE

3 Tempo Back Squats @ 8/10 RPE

2 Tempo Back Squats @ 8.5/10 RPE

2 Tempo Back Squats @ 8.5+/10 RPE

Tempo: 3 seconds down, 3 second pause at bottom

Metcon (5 Rounds for reps)

5 Sets

1:30 AMRAP

15/12 Calorie Bike

Max Dumbbell Box Step Overs (2×50/2×35) (24/20)

Rest 1:30 after each set.
TARGET SCORE

Target reps: 6+ per set.