BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Calories)

30:00 EMOM (ZONE 2)

Minute 1: Calorie Row

Minute 2: Calorie Bike

Minute 3: Calorie Ski

PERFORMANCE

Bench Press

10 Bench Press @ 5.5/10 RPE

10 Bench Press @ 6.5/10 RPE

8 Bench Press @ 7.5/10 RPE

8 Bench Press @ 7.5/10 RPE

8 Bench Press @ 7.5/10 RPE

*Superset with 10 banded tricep extensions

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Burpee Broad Jumps (3ft/2ft)

50ft Walking Lunge

10 Kettlebell Swings (53/35)

*Wear a 20/14# vest.