BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Helm’s Deep (Time)

(RX’d)

For Time:

100/80 Calorie Air Bike

100 Sit Ups

(Scale)

For Time:

60/48 Calorie Air Bike

60 Sit Ups

Target TIme: 11-13:00

Time Cap: 16:00

Workout Option 2

Recovery Workout (Distance)

45 Minute Row @Zone 2 Pace

*Every 5 minutes stop and do 50ft Handstand walk

Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.