BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 Calorie Row

10 Russian KB Swings

Rest 2:00

8:00 AMRAP

15/12 Calorie Bike

10 KB Goblet Lunges

Rest 2:00

8:00 AMRAP

15/12 Calorie Row

10 Russian KB Swings

15/12 Calorie Bike

10 KB Goblet Squats

PERFORMANCE

Front Squat

1 Front Squat @ 6/10 RPE

1 Front Squat @ 7/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9.5/10 RPE

1 Front Squat @ 10/10 RPE

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14….

Shuttle Runs (25ft)

4-8-12-16-20-24-28…..

Wall Balls (20/14)
TARGET SCORE

Target reps: 130 (Finishing 24 Wall Balls)