FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/15 Calorie Row

50 DB Deadlifts

20/15 Calorie Row

40 DB Front Squats

20/15 Calorie Row

30 DB S2OH

Accessory (No Measure)

3 Sets

10 DB Hammer Curls

10 DB Bent Over Row

10 Row Pike Ups

Rest 1 – 2 minutes between sets.

PERFORMANCE

Pause Front Squat + 1 ¼ Front Squat + Front Squat

1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7/10 RPE

1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7/10 RPE

1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 7.5/10 RPE

1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 8/10 RPE

1 Pause Front Squat + 1 1 1/4 Front Squat + 1 Front Squat @ 8.5/10 RPE

*Pause :02 at bottom

Metcon (3 Rounds for time)

3 Sets

12-9-6

Calorie Bike

Front Squats (95/65)

Rest 1:1

*Women’s calories: 9-7-5
TARGET SCORE

Target time: Sub 3:00

Time cap: 4:00