BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets

4:00 AMRAP

15/12 Calorie Bike

10 KB Deadlifts

Rest 1:00

4:00 AMRAP

15 V-Ups

10 KB Goblet Squats

Rest 1:00

PERFORMANCE

Back Squat

3 Back Squats @ 6.5/10 RPE

3 Back Squats @ 7/10 RPE

3 Back Squats @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

Metcon (Time)

4 Rounds

400m Run

8 DB Hang Power Cleans (2×50/2×35)

8 DB Front Squats (2×50/2×35)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00