BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

400m Run

12 KB Sumo Deadlift High Pulls

12 KB Goblet Squats

12 V-Ups

Rest 2:00 after every 2 rounds.

PERFORMANCE

Back Squat

3 Back Squats @ 6/10 RPE

3 Back Squats @ 6.5/10 RPE

3 Back Squats @ 7/10 RPE

3 Back Squats @ 7.5/10 RPE

3 Back Squats @ 8/10 RPE

Metcon (4 Rounds for reps)

4 Sets:

2:00 AMRAP

15/12 Calorie Row

7 Overhead Squats (115/75)

Max Box Jump Overs (24/20)

Rest 2:00 between sets.

RX + 135/95
TARGET SCORE

Target reps: 10+