BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1: 10 – 15 DB Bench Press

Minute 2: 8 – 15 Calorie Ski (OR Row)

Minute 3: 10 – 20 AbMat Sit-ups

Minute 4: 10 – 20 KB Deadlifts

Minute 5: Rest

PERFORMANCE

Push Press

10 Push Press @ 6/10 RPE

8 Push Press @ 6.5/10 RPE

6 Push Press @ 7/10 RPE

4 Push Press @ 7.5/10 RPE

2 Push Press @ 8/10 RPE

*Reps are for speed.

Metcon (AMRAP – Reps)

12:00 AMRAP

3-6-9-12-15….

V-Ups

Push Ups

Hang Power Cleans (135/95)
TARGET SCORE

Target reps: 135+