BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Ski

20 Russian KB Swings (moderate/heavy)

10 Box Jumps

200m KB Carry((moderate/heavy)

Rest 2:00 after every 2 rounds.

PERFORMANCE

Back Squat

3 Back Squats @ 6/10 RPE

3 Back Squats @ 6.5/10 RPE

3 Back Squats @ 7/10 RPE

3 Back Squats @ 7.5/10 RPE

3 Back Squats @ 7.5/10 RPE

Metcon (AMRAP – Reps)

10:00 AMRAP

3-6-9-12-15-18-21….

Wall Balls (20/14)

T2B

*Every 2:00 perform 5 burpees.

*Score is total reps completed of wall balls and T2B.
TARGET SCORE

Target reps: 135+ (completing the round of 21).