WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

400m Run

8 DB Squat Cleans

12 DB Front Rack Alternating Lunges

Rest 2:00 after every 3 rounds.

PERFORMANCE

Tempo Front Squats

5 @ 6/10 RPE

5 @ 6/10 RPE

3 @ 7/10 RPE

3 @ 8/10 RPE

1 @ 9/10 RPE

1 @ 10/10 RPE

Tempo: 3 seconds down, 2 seconds pause at bottom

Metcon (Time)

27-21-15-9

Box Jump Overs (24/20)

Front Rack Alternating Lunge (95/65)

RX + 135/95
TARGET SCORE

Target time:: Sub 13:00

Time cap: 16:00