BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

8 Renegade Row

16 DB Front Squats

Rest 2 minutes after every 3 rounds.

*Renegade Row = DB Row (Right) + Push Up + DB Row (Left) + Push Up

PERFORMANCE

MURPH PREP “WEEK 2” (4 Rounds for time)

4 Sets

20 Pull Ups

30 Push Ups

40 AbMat Sit Ups

50 Air Squats

Rest 3 minutes between sets
TARGET SCORE

Target time: Sub 4:30

Time cap: 6:00