MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

1 Mile Bike

30 Air Squats

20 KB Goblet Step Back Lunges

30 Air Squats

1 Mile Bike

– Rest 2:00 between rounds.

PERFORMANCE

Paused Front Squat

3 @ 6.5/10 RPE

3 @ 7/10 RPE

3 @ 7/10 RPE

3 @ 7.5/10 RPE

3 @ 7.5/10 RPE

* 2 second pause at bottom.

Metcon (2 Rounds for time)

For Time

50 Air Squats

25 Alternating DB Snatches (70/50)

50 Air Squats

– Rest 1:1 –

25 Pistols

50 Alternating DB Snatches (50/35)

25 Pistols
TARGET SCORE:

Target time: 4-5:00

Time cap: 7:00