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)

Single Arm KB Thruster

*Switch arms every 20 seconds.

– Rest 1:00

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

KB Gorilla Rows

– Rest 1:00

Score is total reps

PERFORMANCE

Back Squat

3 Back Squats @ 6.5/10 RPE

3 Back Squats @ 7/10 RPE

2 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

Metcon (3 Rounds for time)

3 Sets

2 Rounds

12 Dumbbell Deadlifts (2×50/2×35)

9 Dumbbell Hang Power Cleans (2×50/2×35)

6 Dumbbell S2OH (2×50/2×35)

12/10 Calorie Bike

Rest 1:1
TARGET SCORE

Target time: 3:00 – 4:00

Time cap: 5:00