BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Feta (Time)

Freedom (RX’d)

20/15 Calorie Machine

40 Alternating V-Ups

20/15 Calorie Machine

40 V-Ups

20/15 Calorie Machine

40 GHDs (Or Stick Sit Ups)

20/15 Calorie Machine

Independence

16/13 Calorie Machine

30 Alternating V-Ups

16/13 Calorie Machine

30 V-Ups

16/13 Calorie Machine

30 GHDs + 6in Riser (Or Stick Sit Ups)

16/13 Calorie Machine

Liberty

12/10 Calorie Machine

20 Sit Ups

12/10 Calorie Machine

20 Alternating V-Ups

12/10 Calorie Machine

20 Wall Ball Sit Ups

12/10 Calorie Machine

Target time: 8-10 minutes

Time cap: 14 minutes

Workout Option 2

Recovery Workout (Checkmark)

45-60 Minute AMRAP

Run on Runner @Zone 2 Pace

*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.

Alternative option:

45-60 Minute AMRAP on any machine available @Zone 2 Pace

*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.