BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: Max Calorie Bike

Minute 2: Max DB Front Squats

Minute 3: Max Box Jump Overs

Minute 4: 200m Run

Minute 5: Rest

PERFORMANCE

Pause Back Squat + Back Squat

2 Pause Back Squats + 3 Back Squats @ 5/10 RPE

2 Pause Back Squats + 3 Back Squats @ 5.5/10 RPE

2 Pause Back Squats + 3 Back Squats @ 6/10 RPE

2 Pause Back Squats + 3 Back Squats @ 6.5/10 RPE

2 Pause Back Squats + 3 Back Squats @ 7/10 RPE

*Pause for :02 at bottom.

*In between sets perform 12/10 cal sprints on rower.

* rest 60-90 seconds between sets *

Metcon (4 Rounds for time)

4 Sets

200/150m Row

10 GHD (OR 15 AbMat Sit Ups)

5 Squat Cleans (135/95)

Rest 1:1
TARGET SCORE

Target time: Sub 2:30

Time cap: 3