FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (3 Rounds for distance)

7:00 AMRAP

Max Distance Row

– Rest 1:00 –

7:00 AMRAP

Max Distance Bike

– Rest 1:00 –

7:00 AMRAP

Max Distance Ski Erg

Accessory (Checkmark)

4 Sets

10 DB HammerCurls (Moderate)

10 Push Ups

10 DB Bent Over Row (Heavy)

:30 Plank

Rest 1:00 – 2:00 between sets

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

10 Burpees

15 KB Swings (53/35)

100 Double Unders
TARGET SCORE:

Target rounds: 4.5+

Bench Press

10 @ 6/10 RPE

5 @ 7/10 RPE

3 @ 8/10 RPE

10 @ 7/10 RPE

5 @ 8/10 RPE

3 @ 9/10 RPE

-Superset with 5 chin ups