BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run (OR 500m Row / 500m Ski)

20 KB Sumo Deadlift High Pulls

10 KB Push Press (Right)

10 KB Push Press (Left)

PERFORMANCE

Bench Press (5X1)

1 Bench Press x 5 sets @8-9/10 RPE

*rest as needed between sets*

Box Jumps (5X3)

3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep

Metcon (7 Rounds for calories)

7 sets:

1:30 AMRAP

10 Deadlifts (135/95)

5 Box Jumps (24/20)

Max Calorie Bike in Remaining Time

-rest 1:30 between sets-
TARGET SCORE

Target Calories set:15+