BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:30 ON / :30 OFF)

Minute 1: Max Kettlebell Deadlifts

Minute 2: Max Calorie Bike

Minute 3: Max Kettlebell Front Rack Step Back Lunge

Minute 4: Max Calorie Ski

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Deadlift

3 Deadlift @ 6/10 RPE

2 Deadlift @ 7/10 RPE

1 Deadlift @ 8/10 RPE

1 Deadlift @ 8.5/10 RPE

1 Deadlift @ 9/10 RPE

1 Deadlift @ 9.5/10 RPE

1 Deadlift @ 10/10 RPE

Metcon (Time)

4 Sets

15 Double Dumbbell Deadlifts (2×50/35)

100ft Farmer Carry (2×50/35)

10 Double Dumbbell Step Back Lunges (2×50/35)

100ft Farmer Carry (2×50/35)

-rest 1:1 between sets-
TARGET SCORE

Target time: Sub 2:00

Time cap: 3:00