BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

PUMP SESSION

30:00 AMRAP

15 Hand Release Push Ups

20 Alt DB Bicep Curls

15 Bench Dips

20 Banded Overhead Tricep Extensions

15 Strict Pull-Ups

*2:00 Moderate Row Between Rounds (Active Rest)

PERFORMANCE

Deadlift (5X1)

1 Deadlift x 5 sets @8-9/10 RPE

* Rest as needed between sets *

Handstand Push-ups (Strict)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon (Time)

Teams of 2

170/135 Calorie Echo bike

125 Synchro Air Squats

* Split Bike calories as needed *
TARGET SCORE

Target time: 13-15 minutes

Time cap: 20 minutes