BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (3 Rounds for reps)

9:00 AMRAP

15 KB Swings

25′ KB Front Rack Walking Lunge (Right)

25′ KB Front Rack Walking Lunge (Left)

15 Calorie Bike

-Rest 4:00 –

9:00 AMRAP

15 KB Swings

25′ Farmer Carry Walking Lunge (Right)

25′ Farmer Carry Walking Lunge (Left)

15 Calorie Bike

-Rest 4:00 –

9:00 AMRAP

15 KB Swings

25′ KB Front Rack Walking Lunge (Right)

25′ KB Front Rack Walking Lunge (Left)

15 Calorie Bike

PERFORMANCE

Deadlift (5X2)

2 Deficit Deadlifts x 5 sets @7.5 RPE

* Rest as needed between sets *

Handstand Push-ups (Strict)

5 Sets:

50-60% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)

15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)

200m Run

15/12 Calorie Ski Erg (OR 15/12 Calorie Row)
TARGET SCORE

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds