BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

20/15 Calorie Bike

10 Double KB Deadlifts

10 Burpee Over KB

20 AbMat Sit Ups

Rest 2:00 after every 2 rounds

PERFORMANCE

Deadlift

3 Deadlift @ 6.5/10 RPE

3 Deadlift @ 7/10 RPE

3 Deadlift @ 7.5/10 RPE

1 Deadlift @ 8/10 RPE

1 Deadlift @ 8.5/10 RPE

Metcon (2 Rounds for time)

2 Sets

3 Rounds

10 Bar Facing Burpees

10 Deadlifts (225/155)

Rest 2:00 between sets
TARGET SCORE

Target time: 4 – 5:00

Time cap: 6:00