BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP

10/8 Calorie Bike

10 Burpees

Rest 1:00

4:00 AMRAP

10/8 Calorie Ski

10 DB Thrusters

Rest 1:00

PERFORMANCE

Tempo Front Squats

5 @ 6/10 RPE

5 @ 6.5/10 RPE

3 @ 6.5/10 RPE

3 @ 7/10 RPE

1 @ 7/10 RPE

1 @ 8/10 RPE

Tempo: 2seconds down, 2 seconds pause at bottom.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Strict Handstand Push Ups

Squat Cleans (135/95)
TARGET SCORE

Target time: Sub 12:00

Time cap: 15:00