29
Nov
WEDNESDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
200m Run
10 Hand Release Push Ups
10 V-Ups
200m Double KB Farmer Carry
10 Slam Ball Squats
10 Slam Ball
PERFORMANCE
Bench Press
3 Bench Press @ 6.5/10 RPE
2 Bench Press @ 7/10 RPE
1 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
12 T2B (OR 12 V-Ups)
4 Wall Walks
TARGET SCORE
Target rounds: 4+