BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Reps)

20:00 AMRAP

3-6-9-12-15….

DB Deadlifts

Hand Release Push Ups

15/12 Calorie bike after each round

*Score is total reps completed

Core Finisher (Checkmark)

4 Sets

10 Row Pike Ups

10 DB AbMat Sit Ups

:30 Plank

:15 Plank (Right)

:15 Plank (Left)

Rest 1 – 2 minutes after each set.

PERFORMANCE

Deadlift

5 Deadlift @ 6/10 RPE

5 Deadlift @ 6.5/10 RPE

3 Deadlift @ 7/10 RPE

3 Deadlift @ 7.5/10 RPE

3 Deadlift @ 8/10 RPE

Metcon (Time)

21-15-9

HSPU

Deadlift (225/155)

Box Jump Overs (24/20)

*200m Run after each round.
TARGET SCORE

Target time: Sub 13:00

Time cap: 16:00