BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

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

Minute 1: Jumping Air Squats

Minute 2: Calorie Row

Minute 3: Jumping Lunges

Minute 4: AbMat Sit Ups

Minute 5: Russian Twists

*Score is total reps.

PERFORMANCE

Front Squat

15 Front Squats @ 5.5/10 RPE

12 Front Squats @ 6/10 RPE

9 Front Squat @ 6.5/10 RPE

6 Front Squat @ 7/10 RPE

3 Front Squat @ 7.5/10 RPE

*Reps are for speed

Metcon (4 Rounds for reps)

4 Sets

2:00 AMRAP

7 T2B

7 Box Jumps (24/20)

Max Calorie Bike

Rest 2:00 between sets
TARGET SCORE

Target reps: 12/10+ per set