BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5 Sets

5:00 AMRAP

15/12 Calorie Row

12 AbMat Sit Ups

9 Box Jump Overs

Rest 1:00 between sets

PERFORMANCE

Back Squat

2 Tempo Back Squat @ 6.5/10 RPE

2 Tempo Back Squat @ 7/10 RPE

2 Tempo Back Squat @ 7.5/10 RPE

2 Tempo Back Squat @ 8/10 RPE

2 Tempo Back Squat @ 8/10 RPE

Tempo: 3 seconds down, 2 second pause at bottom

Metcon (Time)

5 Rounds

21 Walls Balls (20/14)

15 Calorie Bike

9 T2B
Target Score

Target time: Sub 16:90

Time cap: 18:00