BLK LBL Fitness Club – PERFORMANCE / FITNESS

PERFORMANCE

Deadlift (5X3)

3 Dead Stop Deadlifts x 5 sets @ 7/10 RPE

* Rest as needed between sets *

Handstand Push-ups (Strict)

5 Sets:

45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (Time)

Teams of 2

50/40 Calorie Echo Bike

-into-

2 rounds:

30 Synchro Push-ups

100 ft Sandbag Front Hold Carry (each) (150/100)

30 Synchro Air Squats

100 ft Sandbag Front Hold Carry (each) (150/100)

15 Synchro Burpees to Plate

100 ft Sandbag Front Hold Carry (each) (150/100)**

-into-

50/40 Calorie Echo Bike
TARGET SCORE

Target time: 14-16 minutes

Time cap: 20 minutes

FITNESS

Metcon (No Measure)

35:00 EMOM

Minute 1: 10 – 15 Double KB Deadlifts

Minute 2: 10 – 15 American KB Swings

Minute 3: 10 -15 KB Goblet Squats

Minute 4: 10- 15 Burpees

Minute 5: :45 Double KB Front Rack Hold

Minute 6: 200m Run

Minute 7: Rest
*Use moderate KB weight.