BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

12:00 EMOM

Minute 1: 15/12Calorie Row

Minute 2: 15 DB Deadlifts

Minute 3: 15 V-Ups

Rest 3:00

12:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 DB Goblet Squats

Minute 3: 15 Russian Twist (R&L = 1 rep)

PERFORMANCE

Deadlift

3 @ 6/10 RPE

3 @ 7/10 RPE

3 @ 7.5/10 RPE

3 @ 8/10 RPE

3 @ 8/10 RPE

Metcon (5 Rounds for calories)

5 Sets:

2:00 AMRAP

15 GHD (OR 20 AbMat Sit-Ups)

15 KB Deadlifts (2×53/2×35)

Max Calorie Bike

Rest 2:00 between sets
TARGET SCORE:

Target Score: 15/10+