TUESDAY

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