BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Time)
1200m Run
20 Double KB Front Squats
40 Double Unders (OR 60 Single Unders)
800m Run
40 Double KB Front Squats
80 Double Unders (OR 120 Single Unders)
400m Run
60 Double KB Front Squats
120 Double Unders (OR 180 Single Unders)
Time cap: 30:00
PERFORMANCE
Front Squat + Back Squat
2 Front Squat + 2 Back Squat @ 7/10 RPE
2 Front Squat + 2 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
1 Front Squat + 1 Back Squat @ 8.5/10 RPE
1 Front Squat + 1 Back Squat @ 8.5/10 RPE
Metcon (5 Rounds for time)
5 Sets
12/10 Calorie Bike
12 DB Squat Cleans (2×50/2×35)
Rest 1:1 between sets.
TARGET SCORE:
Target time: Sub 1:30
Time cap: 2:00