FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

Calorie Row

– Rest 1:00

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

Slam Balls

– Rest 1:00

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

Slam Ball Squats

– Rest 1:00

Score is total reps completed

PERFORMANCE

Front Squat

3 Front Squats @ 6/10 RPE

2 Front Squats @ 7/10 RPE

1 Front Squats @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9+/10 RPE

Metcon (2 Rounds for time)

2 Sets

3 Rounds

9 Calorie Bike

6 Box Jump Overs (30/24)

3 Wall Walks

Rest 1:30 between sets
TARGET SCORE

Target time: Sub 6:00

Time cap: 8:00