WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

80/64 Calorie Bike

10 Alternating DB Snatch

10 Alternating DB Step Back Lunges

60/48 Calorie Bike

20 Alternating DB Snatch

20 Alternating DB Step Back Lunges

40/32 Calorie Bike

30 Alternating DB Snatch

30 Alternating DB Step Back Lunges

20/16 Calorie Bike

40 Alternating DB Snatch

40 Alternating DB Step Back Lunges

*Every 5:00 perform 10 burpees
Time Cap: 30:00

PERFORMANCE

Front Rack Lunge

8 Front Rack Lunge @ 6/10 RPE (4 Per Leg)

8 Front Rack Lunge @ 6.5/10 RPE (4 Per Leg)

8 Front Rack Lunge @ 7/10 RPE (4 Per Leg)

8 Front Rack Lunge @ 7.5/10 RPE (4 Per Leg)

8 Front Rack Lunge @ 7.5/10 RPE (4 Per Leg)

Metcon (Time)

3 Rounds

400m Run

20 Box Jump Overs (24/20)

10 Pull Ups

5 Deadlifts (225/155)
TARGET TIME

Target score: Sub 10:00 – 12:00

Time cap: 15:00