BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

15/12 Calorie Bike

8 KB Front Rack Lunge (Right)

20 Mountain Climbers

8 KB Front Rack Lunge (Left)

Rest 2:00 after every 3 rounds.

PERFORMANCE

Front Squat

10 Front Squats @ 6/10 RPE

8 Front Squats @ 6.5/10 RPE

6 Front Squats @ 7/10 RPE

4 Front Squats @ 7.5/10 RPE

2 Front Squats @ 8/10 RPE

*Each set are for speed.

*Rest as needed between sets

Metcon (Time)

4 Rounds

400m Run

10 DB Front Squats (2×50/35)

10 DB Box Steps Ups (50/35) (24/20)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00