TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM (:40 ON / :20 OFF)

Minute 1: Calorie Bike

Minute 2: Russian KB Swings

Minute 3: KB Goblet Squats

Minute 4: KB Sumo Deadlift High Pulls

Minute 5: Rest

PERFORMANCE

Front Squat + Back Squat

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

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

1 Front Squat + 1 Back Squat @ 7.5/10 RPE

1 Front Squat + 1 Back Squat @ 8/10 RPE

1 Front Squat + 1 Back Squat @ 8.5/10 RPE

1 Front Squat + 1 Back Squat @ 9/10 RPE

Metcon (Time)

15:00 AMRAP

9 Box Jump Overs (30/24)

18 Wall Balls (20/14)

400m Run
TARGET SCORE

Target rounds: 3.5+