THURSDAY

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