MONDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

KB Goblet Squats

– Rest 1:00

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

Calorie Row

– Rest 1:00

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

AbMat Sit Ups

– Rest 1:00

Score is total reps completed

PERFORMANCE

Back Squat

10 Back Squat @ 5.5/10 RPE

10:00 EMOM

Minute 1: 1 Back Squat @ 5.5/10 RPE

Minute 2: 1 Back Squat @ 6/10 RPE

Minute 3: 1 Back Squat @ 6.5/10 RPE

Minute 4: 1 Back Squat @ 7/10 RPE

Minute 5: 1 Back Squat @ 7.5/10 RPE

Minute 6: 1 Back Squat @ 8/10 RPE

Minute 7: 1 Back Squat @ 8.5/10 RPE

Minute 8: 1 Back Squat @ 9/10 RPE

Minute 9: 1 Back Squat @ 9.5/10 RPE

Minute 10: 1 Back Squat @ 10/10 RPE

Metcon (5 Rounds for reps)

5 Sets:

2:00 AMRAP

8 Squat Cleans (115/75)

Max Calorie Bike

Rest 1:00
TARGET SCORE

Target calories: 15/12+ (each set)