BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Jumping Air Squats Minute 2: Calorie Row Minute 3: Jumping Lunges Minute 4: AbMat Sit Ups Minute 5: Russian Twists *Score is total reps. PERFORMANCE Front Squat 15 Front Squats @ 5.5/10 RPE 12 Front Squats @ 6/10 RPE 9 Front Squat @ 6.5/10 RPE 6 Front Squat @ 7/10 RPE 3 Front Squat @ 7.5/10 RPE *Reps are for speed Metcon (4 Rounds for reps) 4 Sets 2:00 AMRAP 7 T2B 7 Box Jumps (24/20) Max Calorie Bike Rest 2:00 between setsTARGET SCORE Target reps: 12/10+ per set
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