BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1: 200m Run

Minute 2: Box Jumps

Minute 3: AbMat Sit Ups

Minute 4: Air Squats

Minute 5: Rest

*Score is total reps completed

PERFORMANCE

Front Squat + Back Squat

2 Front Squat + 2 Back Squat @ 5/10 RPE

2 Front Squat + 2 Back Squat @ 5.5/10 RPE

2 Front Squat + 2 Back Squat @ 6/10 RPE

2 Front Squat + 2 Back Squat @ 6.5/10 RPE

2 Front Squat + 2 Back Squat @ 7/10 RPE

Metcon (3 Rounds for time)

3 Sets

15-12-9

Calorie Bike

Single Arm DB Thrusters (50/35)

Rest 1:1 between sets

Female Calories: 12/9/6
TARGET SCORE

Target time: Sub 3:30

Time cap: 4:00