BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 400m Run

Minute 3: Max Box Jumps

Minute 4: Max Alternating DB Snatches

Minute 5: Rest

PERFORMANCE

Back Squat

2 Back Squat @ 6.5/10 RPE

2 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

Metcon (4 Rounds for time)

4 Sets (1 Set Every 5:00)

Odd Sets: 20/16 Calorie Bike

Even Sets: 25/20 Calorie Row

*95% effort!
TARGET SCORE

Target time: Sub 1:00

Time cap: 1:30