BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

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

Bike Sprint

– Rest 1:00

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

Russian KB Swings

– Rest 1:00

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

KB Goblet Squats

– Rest 1:00

Score is total reps completed.

PERFORMANCE

Back Squat

2 Back Squat @ 6/10 RPE

2 Back Squat @ 7/10 RPE

1 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

12-22-22 (4 Rounds for reps)

4 Sets (1 Set Every 5:00)

10 Burpee Box Jump Overs (24/20)

25′ KB Front Rack Walking Lunge (2×70/2×53)

Max Calorie Row

*Time cap: 2:30 per set

*Score is calories completed each round.