FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

20/15 Calorie Bike

12 DB Front Rack Alternating Lunges

12 Goblet Squats

Rest 2:00 after every 3 rounds

PERFORMANCE

Deadlift

Build to a 1 RM (OR a heavy single 10/10 RPE)

Metcon (Time)

3 Rounds

200m Run

8 Overhead KB Alternating Lunges (53/35) (Right)

10 Box Jumps (30/24)

8 Overhead KB Alternating Lunges (53/35) (Left)
TARGET SCORE

Target time: Sub 10:00

Time cap: 14:00