BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

2 Sets

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

DB Hang Cleans

– Rest 1:00

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

Calorie Ski

– Rest 1:00

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

DB S2OH

– Rest 1:00

Score is total reps

PERFORMANCE

Shoulder Press

Set 1: 3 @ 70% or 7/10 RPE

Set 2: 3 @ 80% or 8/10 RPE

Set 3: 3+ @ 90% or 9/10 RPE

Set 4: Max Reps at 70% or 7/10 RPE

*Score reps and weight for set 3.

*In notes enter max reps at 70%

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 Pull-Ups

12 HSPU

RX+ Strict HSPU
TARGET SCORE

Target rounds: 4.5+