FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

10:00 EMOM

Odd Minute: 12 DB RDL (6R/6L)

Even Minute: 10 – 15 V-Ups

Metcon (AMRAP – Reps)

1:00 Max Calorie Bike

Rest :30

1:00 DB Deadlifts in unbroken sets of 5+

Rest :30

1:00 Max Lateral Burpees Over DBs

Rest :30

2:00 Max Calorie Bike

Rest :30

2:00 DB Deadlifts in unbroken sets of 5+

Rest :30

2:00 Max Lateral Burpees Over DBs

Rest :30

1:00 Max Calorie Bike

Rest :30

1:00 DB Deadlifts in unbroken sets of 5+

Rest :30

1:00 Max Lateral Burpees Over DBs
Score is total reps combined.

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 (Time)

3 Rounds

800m Run

12 Deadlifts (225/155)

12 Burpees Over Bar
TARGET SCORE

Target time: 14:00 – 16:00

Time cap: 20:00