MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15/12 Calorie Bike

15 Double KB Front Rack Squats

-Rest 2:00

8:00 AMRAP

200m Run

15 Box Jumps 24/20

Rest 2:00

10:00 AMRAP

15/12 Calorie Bike

15 Double KB Front Rack Squats

200m Run

15 Box Jumps 24/20

PERFORMANCE

Front Squat + Back Squat

(3+3) x 5 sets. *Rest 60-90 secs between sets*

Metcon (Time)

FOR TIME

400m Run

21 Front Squats 115/75

400m Run

15 Front Squats 135/95

400m Run

9 Front Squats 155/105

400m Run

RX+

135/95

155/105

185/125
TARGET SCORE:

Target time: Sub 11:00

Time cap: 15:00