WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

18 Slam Balls

18 Alternating Step Back Lunges w/ Slam ball

500m Row

Rest 2 minutes after each set.
*Complete as many sets as possible in 30 minutes.

*10m row = 1 rep.

PERFORMANCE

Bench Press

5 Bench Press @ 7.5/10 RPE

5 Bench Press @ 7/10 RPE

3 Bench Press @ 7.510 RPE

3 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

6 Single Arm Devil Press (50/35)

12 DB Box Step Overs (50/35) (24/20)

400m Run
TARGET SCORE

Target rounds: 3.5+