THURSDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

2 Sets

Tabata 1 :(:20 ON / :10 OFF)

Bike Sprint

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

DB Goblet Lunges

– Rest 1:00

Tabata 3:(:20 ON / :10 OFF)

DB Goblet Squats

– Rest 1:00

PERFORMANCE

Back Rack Step Ups + Heel Elevated Double KB Front Squats

10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 5.5/10 RPE

10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6/10 RPE

10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6.5/10 RPE

10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats @ 6.5/10 RPE

*Score Back Rack Step Up weight.

Metcon (4 Rounds for reps)

4 Sets (Every 5:00)

10 Burpee Box Jump Overs (24/20)

25′ KB Front Rack Walking Lunge (2×70/2×53)

Max Calorie Row

*Time cap: 2:30 per set

*Score is calories completed each round.
TARGET SCORE:

Target reps: 18/15+