BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 2 Sets Tabata 1 :(:20 ON / :10 OFF) Single Arm KB Thruster *Switch arms every 20 seconds – Rest 1:00 Tabata 2: (:20 ON / :10 OFF) KB Goblet Step Back Lunge – Rest 1:00 Tabata 3:(:20 ON / :10 OFF) Calorie Bike – Rest 1:00 Score is total reps completed. PERFORMANCE Back Squat Build to a 1RM in 15 minutes. 3 Back Squat @ 6.5/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10 RPE Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12-14….. Dumbbell Front Squats (2×50/2×35) Pull UpsTARGET SCORE Target reps: 144+ (Round of 16)
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