FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15/12 Calorie Bike

14 Single Arm KB Thrusters

14 AbMat Sit-Ups

Rest 5:00

12:00 AMRAP

200m Run

14 Double KB Deadlifts

14/11 Calorie Ski

*Score each AMRAP separately.

PERFORMANCE

Front Squat

2 Front Squats @ 6/10 RPE

2 Front Squats @ 7/10 RPE

2 Front Squats @ 8/10 RPE

2 Front Squats @ 8.5/10 RPE

2 Front Squats @ 8.5+/10 RPE

Metcon (Time)

3 Rounds

400m Run

20 GHD Sit-Ups (OR 30 AbMat Sit Ups)

20 Wall Balls (20/14)

RX+

3 Rounds

400m Run

30 GHD

20 Wall Balls (30/20)
TARGET SCORE

Target time: 12-14:00

Time cap: 17:00