FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

20 Calorie Bike

10 KB Suitecase Deadlifts

10 V-Ups

40 Calorie Bike

20 KB Suitecase Deadlifts

20 V-Ups

60 Calorie Bike

30 KB Suitecase Deadlifts

30 V-Ups

80 Calorie Bike

40 KB Suitecase Deadlifts

40 V-Ups

100 Calorie Bike

50 KB Suitecase Deadlifts

50 V-Ups
Time Cap: 20:00

Accessory (Checkmark)

3-4 Sets

10 Weighted Glute Bridges

10 Bird Dogs

10 Weighted Cossack Squat
Rest 2:00 between sets

PERFORMANCE

Deadlift

3 Deadlifts @ 6/10 RPE

3 Deadlifts @ 7/10 RPE

3 Deadlifts @ 8/10 RPE

3 Deadlifts @ 9/10 RPE

3 Deadlifts @ 9.5/10 RPE

3 Deadlifts @ 10/10 RPE

Metcon (Time)

4 Rounds

200m Run

5 Power Clean (165/115)

50 Double Unders

RX+ 185/125
TARGET SCORE

Target time: Sub 9:00

Time cap: 12:00