FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

4 Sets

6:00 AMRAP

250/200m Row

10 Burpee Over Rower

10 KB Deadlifts

Rest 2:00 between sets

*Start the next set where you left off at the previous set.

PERFORMANCE

Deadlift

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (5 Rounds for reps)

5 Sets

2:00 AMRAPs

25/20 Calorie Bike

Max DB Box Step Overs (2×50/2×35)(24/20)

Rest 2:00 between sets
TARGET SCORE:

Target Reps: 6+