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)

Alternating Jumping Lunges

– Rest 1:00

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

Burpees Over Rower

– Rest 1:00

Score is total reps completed

PERFORMANCE

Deadlift

3 Deadlifts @ 7/10 RPE

3 Deadlifts @ 7.5/10 RPE

3 Deadlifts @ 8/10 RPE

3 Deadlifts @ 8.5/10 RPE

3 Deadlifts @ 9/10 RPE

Superset with 5 tall box jumps.

Metcon (Time)

3 Rounds

10 Front Rack Lunge (115/75)

20 Burpees Over Bar

100 Double Unders
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00