BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

500m Row

10 Dumbbell Box Step Ups

10 Alternating Dumbbell Snatch

Rest 2:00 after every 3 rounds.

PERFORMANCE

Deadlift

3 Tempo Deadlifts @ 6/10 RPE

3 Tempo Deadlifts @ 6.5/10 RPE

3 Tempo Deadlifts @ 7/10 RPE

3 Tempo Deadlifts @ 7.5/10 RPE

3 Tempo Deadlifts @ 7.5/10 RPE

Tempo: 3 seconds up, 5 seconds down.

Metcon (Time)

4 Rounds

50ft Dumbbell Front Rack Walking Lunge (2×50/2×35)

5 Devil Press (2×50/2×35)

20 Calorie Bike
TARGET SCORE

Target time: Sub 13:00

Time cap: 16:00