BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

Calorie Row

– Rest 1:00

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

Air Squats

– Rest 1:00

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

Push Ups

– Rest 1:00

Score is total reps

PERFORMANCE

Metcon (2 Rounds for time)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

RX = Wear a 20/14# vest.
TARGET SCORE

Target time each set: 14-16 minutes

Time cap each set: 18 minutes