BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2

AbMat Sit-Ups

DB Deadlifts

DB Front Rack Step Back Lunges

*10 calorie bike between rounds
Time cap: 30:00

PERFORMANCE

Deadlift

Set 1: 3 @ 70% or 7/10 RPE

Set 2: 3 @ 80% or 8/10 RPE

Set 3: 3+ @ 90% or 9/10 RPE

Set 4: Max Reps at 70% or 7/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 70%

Metcon (Time)

6 Rounds

200m Run

10 T2B

10 Alternating Front Rack Lunge (95/65)
TARGET SCORE

Target time: Sub 11:00 – 13:00

Time cap: 16:00