BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bring a Friend! (Time)

(RX’d)

Teams of 2

100/80 Calorie Air Bike

100 Toes to Bar

100 Bar Facing Burpees

100 Front Squats (115/85)

(Scale)

Teams of 2

50/40 Calorie Air Bike

50 Hanging Knee Raies

50 Up Downs

50 Dumbbell Front Squats (light)

Target time: 17:00-19:00

Time cap: 25:00

BLFC Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

-rest 30 seconds-

10 Barbell Lunge Walkthroughs @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
DB Good Mornings

Barbell Lunge Walkthrough

Standing Barbell Calf Raise