BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Jumping Air Squats

Minute 2: V-Ups

Minute 3: Calorie Bike

Minute 4: KB Sumo Deadlift High Pulls

Minute 5: Rest

*Score is total reps completed

PERFORMANCE

Back Squat

3 Back Squats @ 5/10 RPE

2 Back Squats @ 6/10 RPE

2 Back Squats @ 7/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 9+/10 RPE

Metcon (Time)

100 Double Unders

21 DB Box Step Ups (50/35)(24/20)

75 Double Under

15 DB Box Step Ups (50/35)(24/20)

50 Double Unders

9 DB Box Step Ups (50/35)(24/20)
TARGET SCORE

Target time: Sub 10:00

Time cap: 13:00