BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

200m Run

10 DB Front Squats

– Rest 2:00 –

5:00 AMRAP

10/8 Calorie Bike

10 Box Jump Overs

– Rest 2:00-

16:00 AMRAP

200m Run

10 DB Front Squats

10/8 Calorie Bike

10 Box Jump Overs

PERFORMANCE

Back Squat (5X3 @ 8/10 RPE)

Metcon (Time)

4 Rounds

400m Run

20 GHD (OR 30 AbMat Sit-ups)

10 KB Front Squats (53s/35s)

TARGET SCORE:

Target time: Sub 15:00

Time cap: 18:00