BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

1000m Row

20 V-Ups

20 Box Jumps

750m Row

20 DB Goblet Lunge

20 Box Jumps

500m Row

10 V-Ups

10 Box Jumps

250m Row

10 DB Goblet Lunge

10 Box Jumps

PERFORMANCE

Overhead Squat

5 Overhead Squat @ 6.5/10 RPE

3 Overhead Squat @ 7.5/10 RPE

1 Overhead Squat @ 8.6/10 RPE

5 Overhead Squat @ 7/10 RPE

3 Overhead Squat @ 8/10 RPE

1 Overhead Squat @ 9/10 RPE

Metcon (4 Rounds for time)

4 Sets

15 GHD (OR 25 AbMat Sit-Ups)

20/15 Calorie Bike

15 T2B (OR 20 V-Ups)

Rest 1:1

RX + 20 GHD / 20 T2B
TARGET SCORE

Target time: Sub 2:30

Time cap: 3:00