FRIDAY

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