BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

18 Slam Balls

18 Air Squats with Slam Ball

18 Slam Balls

400m Run

Rest 2 minutes after each set.

*Complete as many sets as possible in 30 minutes.

*10m row = 1 rep.

PERFORMANCE

Bench Press

5 Bench Press @ 6.5/10 RPE

4 Bench Press @ 7/10 RPE

3 Bench Press @ 7.5/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 8.5/10 RPE

Superset with 20 second bar hang.

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

6 Single Arm Devil Press (50/35)

12 DB Box Step Overs (50/35) (24/20)

400m Run

100m = 1 rep
TARGET SCORE

Target rounds: 3