BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

1200m Run

6 Single Arm Devil Press

25 Double Unders (40 Single Unders)

800m Run

12 Single Arm Devil Press

50 Double Unders (75 Single Unders)

400m Run

18 Single Arm Devil Press

75 Double Unders (125 Single Unders)

400m Run

18 Single Arm Devil Press

75 Double Unders (125 Single Unders)

800m Run

12 Single Arm Devil Press

50 Double Unders (75 Single Unders)

1200m Run

6 Single Arm Devil Press

25 Double Unders (40 Single Unders)
Time Cap: 30:00

PERFORMANCE

Back Squat

3 Back Squat @ 6/10 RPE

3 Back Squat @ 6.5/10 RPE

3 Back Squat @ 7/10 RPE

3 Back Squat @ 7.5/10 RPE

3 Back Squat @ 8/10 RPE

Metcon (Time)

5 Rounds

200m Run

10 Box Jump Overs (24/20)

5 Wall Walks
TARGET SCORE

Target time: Sub 12:00

Time cap: 16:00