BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Rounds and Reps)
2 Sets:
6:00 AMRAP
20/15 Calorie Row
10 Burpees Over Rower
– Rest 2:00 –
6:00 AMRAP
100 Single Unders (OR Double Unders)
15 KB Deadlifts
– Rest 2:00 –
*Score total rounds + reps completed.
PERFORMANCE
Deadlift
5 @ 6/10 RPE
5 @ 7/10 RPE
5 @ 7/10 RPE
5 @ 8/10 RPE
5 @ 8/10 RPE
*Superset with tall box jumps
Metcon (Time)
4 Rounds
400m Run
10 Deadlifts (225/155)
12 Burpees Over Bar
TARGET SCORE
Target time: Sub 14:00
Time cap: 18:00