BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Time)
250m Row
10 Single Arm Devil Presses
10 V-Ups
500m Row
15 Single Arm Devil Presses
15 V-Ups
750m Row
20 Single Arm Devil Presses
20 V-Ups
1000m Row
25 Single Arm Devil Presses
25 V-Ups
750m Row
20 Single Arm Devil Presses
20 V-Ups
500m Row
15 Single Arm Devil Presses
15 V-Ups
250m Row
10 Single Arm Devil Presses
10 V-Ups
Time Cap: 30:00
*Get as far as you can in 30 minutes
PERFORMANCE
Metcon (3 Rounds for time)
3 Sets:
8-6-4 Devils Press (2×50/35)
*Perform 40 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
TARGET SCORE:
Target time: Sub 3:30
Time cap: 5:00
Bench Press
5 Bench Press @7/10 RPE
3 Bench Press @8/10 RPE
1 Bench Press @9/10 RPE
5 Bench Press @8/10 RPE
3 Bench Press @9/10 RPE
1 Bench Press @10/10 RPE