BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 5 Sets 5:00 AMRAP 15/12 Calorie Row 12 AbMat Sit Ups 9 Box Jump Overs Rest 1:00 between sets PERFORMANCE Back Squat 2 Tempo Back Squat @ 6.5/10 RPE 2 Tempo Back Squat @ 7/10 RPE 2 Tempo Back Squat @ 7.5/10 RPE 2 Tempo Back Squat @ 8/10 RPE 2 Tempo Back Squat @ 8/10 RPE Tempo: 3 seconds down, 2 second pause at bottom Metcon (Time) 5 Rounds 21 Walls Balls (20/14) 15 Calorie Bike 9 T2BTarget Score Target time: Sub 16:90 Time cap: 18:00
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