BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Corn Palace (Checkmark)

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Minute 2: 10 Strict Pull ups

Minute 3: 10 Deficit Push Ups (4″/2″)

(KG conv: 22.5/15 DBs)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)

Minute 2: 8 Strict Pull ups

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: 15/10 DBs)

Liberty

Every minute (15:00)

5 sets

Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)

Minute 2: 10 Ring Rows

Minute 3: 10 Bar Push Ups

Target Time each set: Sub 45 seconds

Time Cap each set: 50 seconds

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.