BLK LBL Fitness Club – FITNESS / PERFORMANCE

Recovery Workout (Checkmark)

Fartlek Run or Trail Run or Hike

45-60 Minutes

*Mostly easy run, preferably outside. On the hills, push a harder pace. On the flats and downhills, run easy Zone 2. Walk after the hills if you need to get your heart rate back down.

Performance / Fitness

Trashin’ the Camp (Time)

(RX’d)

100 Single Unders

30 Sit Ups

100 Single Unders

30 V-Ups

100 Single Unders

30 GHDs (Or Stick Sit Ups)

100 Single Unders

Scale

60 Single Unders

20 Sit Ups

60 Single Unders

20 Alternating V-Ups

60 Single Unders

20 Wall Ball Sit Ups

60 Single Unders

Target time: 8-10 minutes

Time cap: 14 minutes