BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Row

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

DB Squat Cleans

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

V-Ups

– Rest 1:00

Score is total reps

PERFORMANCE

Pause Front Squat

2 Pause Front Squat + 1 Tempo Front Squat @ 7.5/10 RPE

2 Pause Front Squat + 1 Tempo Front Squat @ 7.8/10 RPE

2 Pause Front Squat + 1 Tempo Front Squat @ 8/10 RPE

2 Pause Front Squat + 1 Tempo Front Squat @ 8.5/10 RPE

2 Pause Front Squat + 1 Tempo Front Squat @ 9/10 RPE

*After each set 10/8 calorie bike sprint.

Pause Squat = Pause for 3 seconds at bottom

Tempo Front Squat = 5 seconds down, 3 seconds pause at bottom

*Rest :60 – :90 seconds between sets

Metcon (Time)

10-20-30

Back Rack Forward Lunges (135/95)

30-20-10

Toes to bar
TARGET SCORE:

Target time: sub 8:00

Time cap: 12:00