THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 EMOM

Minute 1: 200/150m Run

Minute 2: 10-15 Box Jumps

Minute 3: 10-20 Alternating Jumping Lunges

Minute 4: 10-20 Air Squats

Minute 5: Rest

PERFORMANCE

Front Squat + Back Squat

3+3 @ 6/10 RPE

3+3 @ 6.5/10 RPE

2+2 @ 7/10 RPE

2+2 @ 8/10 RPE

Metcon (5 Rounds for time)

5 Sets

2:00 AMRAP

18/14 Calorie Bike

8 Front Squats (135/95)

Max Front Rack Hold

Rest 2:00 between each set.

*Score is the athletes front rack hold time for each set.

TARGET SCORE:

Target time: :25+