BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Row

Minute 2: Alternating Jumping Lunges

Minute 3: Burpee Over Rower

Minute 4: Air Squat

Minute 5: Rest

*Score is total reps.

PERFORMANCE

Pause Front Squat

5 Pause Front Squat @ 5/10 RPE

5 Pause Front Squat @ 5.5/10 RPE

5 Pause Front Squat @ 6/10 RPE

5 Pause Front Squat @ 6.5/10 RPE

*10/8 Calorie Echo Bike sprint after each set..

*Rest 60-90 seconds between sets.

*Pause :03 at bottom.

Metcon (4 Rounds for time)

4 Sets (1 Set every 5 minutes)

50′ Single Arm DB Overhead Walking Lunge (50/35) (Left Arm)

7 Bar Muscle Ups (OR 7 Burpee Pull Ups)

50′ Single Arm DB Overhead Walking Lunge (50/35) (Right Arm)
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:30