BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

500/400m Row

10 Box Jumps

10 DB Push Press

10 DB Step Back Lunges

Rest 2:00 after every 2 rounds

PERFORMANCE

Deadlift

5 @ 6/10 RPE

5 @ 6.5/10 RPE

5 @ 6.5/10 RPE

5 @ 7/10 RPE

5 @ 7/10 RPE

Metcon (Checkmark)

20:00 EMOM

Minute 1: 5 – 15 (Pull-Ups / C2B / BMU)

Minute 2: 10 – 20 (Air Squats / Pistols)

Minute 3: 5 – 10 (HSPU / Strict HSPU / Deficit HSPU)

Minute 4: 8 25’Shuttle Runs

Minute 5: Rest
* Athletes choice of movements on Minute 1, 2 and 3.