BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

5:00 AMRAP

15/12 Calorie Ski

16 Push Ups

Rest 1:00

5:00 ARMAP

15/12 Calorie Bike

15 Alternating Kettlebell Front Rack Step Back Lunge

Rest 1:00

PERFORMANCE

Front Squat

5 Front Squats @ 5/10 RPE

5 Front Squats @ 6/10 RPE

5 Front Squats @ 7/10 RPE

5 Front Squats @ 7/10 RPE

5 Front Squats @ 7/10 RPE

Metcon (Time)

3 Rounds

500m Row

20 Single Arm Dumbbell Thrusters (50/35)
TARGET SCORE

Target time: Sub 10:00

Time cap: 14:00