BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

4:00 AMRAP

12/10 Calorie Bike

9 V-Ups

6 KB Front Squats (Heavy)

Rest 2:00 between sets

PERFORMANCE

Back Squat

Set 1: 5 @ 75% or 7.5/10 RPE

Set 2: 3 @ 85% or 8.5/10 RPE

Set 3: 1+ @ 95% or 9.5/10 RPE

Set 4: Max Reps at 75% or 7.5/10 RPE

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
TARGET SCORE

Target time: Sub 15:00

Time cap: 18:00