BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

3 Rounds

12 DB Deadlifts

12 Hand Release Push Ups

12 Calorie Ski (OR Row)

200m Run

Rest 2:00 after every 3 rounds

PERFORMANCE

Push Jerk

8 Push Jerks @ 5.5/10 RPE

8 Push Jerks @ 6/10 RPE

6 Push Jerks @ 6.5/10 RPE

6 Push Jerks @ 7/10 RPE

4 Push Jerks @ 7.5/10 RPE

Metcon (4 Rounds for reps)

16:00 EMOM

Minute 1: Shuttle Runs (25ft)

Minute 2: Burpee Pull Ups

Minute 3: Wall Balls (20/14)

Minute 4: Rest

*Score is total reps.
TARGET SCORE

Target reps: 35+ per set