BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

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

Calorie Bike

KB Deadlift

KB Front Rack Lunge

*30 double unders or 60 single under after each round.
Time Cap: 25:00

PERFORMANCE

Accessory (No Measure)

*If time permits

3 – 4 sets

10 DB Single Leg RDL (5 per side)

10 DB Weighted Glute Bridges

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)

30-20-10

T2B

DB Front Rack Lunges (2×50/2×35)

*100 double unders after each set
TARGET SCORE:

Target time: Sub 10:00

Time cap: 14:00