BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

200m Run

10 Air Squats

10 Step Back Lunges

400m Run

20 Air Squats

20 Step Back Lunges

600m Run

30 Air Squats

30 Step Back Lunges

800m Run

40 Air Squats

40 Step Back Lunges

600m Run

30 Air Squats

30 Step Back Lunges

400m Run

20 Air Squats

20 Step Back Lunges

200m Run

10 Air Squats

10 Step Back Lunges
Time Cap: 30:00

PERFORMANCE

Front Rack Lunge

6 @ 6.5/10 RPE (3R/3L)

6 @ 7/10 RPE(3R/3L)

6 @ 7.5/10 RPE(3R/3L)

6 @ 8/10 RPE(3R/3L)

6 @ 8.5/10 RPE (3R/3L)

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

500/400m Row (OR 400m Run)

25′ DB Overhead Walking Lunge (50/35) (R)

25 Box Jump Overs (24/20)

25′ DB Overhead Walking Lunge (50/35) (L)
TARGET SCORE:

Target Rounds: 3+