TUESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

30:00 EMOM

Minute 1 & 2: 25/20 Calorie Bike

Minute 3: 15- 20 Plate Ground to Overhead

Minute 4: 15 – 20 AbMat Sit Ups with Plate

Minute 5: Rest

*Score is total reps completed.

PERFORMANCE

Shoulder Press

5 Strict Press @ 6.5/10 RPE

4 Strict Press @ 7/10 RPE

3 Strict Press @ 7.5/10 RPE

2 Strict Press @ 8/10 RPE

1 Strict Press @ 8.5/10 RPE

Metcon (Time)

4 Rounds

500m Row (OR Ski Erg)

8 Single Arm DB Snatches (50/35)

50 Double Unders

8 Single Arm DB Snatches (50/35)
TARGET SCORE

Target Time: 12:00 – 14:00

Time Cap: 18:00