MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Bike

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Air Squats

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

AbMat Sit-Ups

– Rest 1:00
Score is total reps

PERFORMANCE

Back Squat

Set 1: 5 @ 65% OR 6.5 RPE

Set 2: 5 @ 75% OR 7.5 RPE

Set 3: 5+ @ 85% OR 8.5 RPE

Set 4: MAX Reps at 65% OR 6.5 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 65%

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

30 Wall Balls (20/14)

15 Box Jump Overs (24/20)

400m Run
TARGET SCORE

Target rounds: 3+