BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Rounds and Reps)
3 Sets
4:00 AMRAP
12/10 Calorie Row
10 KB Alternating Lunge
Rest 1:00
4:00 AMRAP
12/10 Calorie Row
10 KB Squats
Rest 1:00
Set 1:
KB Position: Goblet
Set 2:
KB Position: Front Rack
Set 3:
KB Position: Hold in goblet away from body.
PERFORMANCE
Deadlift
3 Deadlift @ 6/10 RPE
3 Deadlift @ 6.5/10 RPE
3 Deadlift @ 7/10 RPE
3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12/10 Calorie Bike
12 Burpee Over Bar
12 Barbell Front Rack Lunge (95/65)
TARGET SCORE
Target rounds: 5+