THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

A. 10:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Bike

Minute 2: DB Front Squats

B. 10:00 EMOM

Minute 1: 100m Run

Minute 2: DB Deadlifts

C. 10:00 EMOM

Minute 1: Calorie Bike

Minute 2: DB Step Back Lunges

PERFORMANCE

Deadlift (5-5-4-4-3)

5 @ 6.5 RPE

5 @ 7 RPE

4 @ 7.5 RPE

4 @ 8 RPE

3 @ 8.5 RPE

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

27/21 Calorie Row

21 Deadlift (135/95)

15 Back Squat (135/95)
TARGET SCORE:

Target rounds: 3.5+

RX + 185/135