BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

6:00 AMRAP

200m Run

15 Box Jumps

– Rest 2:00 –

6:00 AMRAP

200m Run

15 KB Goblet Squats

– Rest 2:00 –

14:00 AMRAP

400m Run

15 Box Jumps

15 KB Goblet Squats

PERFORMANCE

Front Squat (5X3)

5X3 @ 7-8 RPE

Metcon (4 Rounds for time)

4 Sets

250/200m Row

8 Alternating Barbell Front Rack Lunge (115/75)

16 Front Squats (115/75)

-Rest 1:00 between sets
TARGET SCORE

Target time: Sub 3:30

Time cap: 4:00