THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

8:00 AMRAP

20 Calorie Row

20 DB Step Back Lunges

Rest 2:00

8:00 AMRAP

20 Calorie Row

20 Box Jumps

Rest 2:00

10:00 AMRAP

20 Calorie Row

20 DB Step Back Lunges

20 Box Jumps

PERFORMANCE

Front Rack Lunge

4 Sets

8 @ 6/10 RPE (4R / 4L)

6 @ 7/10 RPE (3R / 3L)

4 @ 8/10 RPE (2R / 2L)

2 @ 9/10 RPE (1R / 1L)

Score last set.

Metcon (Time)

FOR TIME

5 Rounds

15 KB Deadlifts (53s/35s)

100′ KB Front Rack Walking Lunge (53s/35s)

200m Run
TARGET SCORE:

Target time: 12:00 – 13:00

Time cap: 17:00