BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Max Calorie Bike

Minute 2: Max Dumbbell Push Press

Minute 3: Max Single Unders or Double Unders

Minute 4: Max Burpees

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Shoulder Press

5 Shoulder Press @ 5.5/10 RPE

5 Shoulder Press @ 6/10 RPE

5 Shoulder Press @ 6/10 RPE

5 Shoulder Press @ 6.5/10 RPE

5 Shoulder Press @ 6.5/10 RPE

*Superset with 10 Single Arm Kettlebell Rows (5 per side)

Metcon (5 Rounds for time)

5 Sets

50 Double Unders

10 Single Arm Kettlebell Push Press (53/35)

10 Burpees

Rest 1:1
TARGET SCORE

Target time: Sub 1:45

Time cap: 2:00