BLK LBL Fitness Club – FITNESS / PERFORMANCE

Mission: Community (Time)

(RX’d)

25-20-15-10

Bench Press (135/85)

400m run after each set

(Scale)

15-12-9-6

Dumbbell Bench Press (light)

300m Run after each set

Target Time: 13:00-15:00

Time Cap: 18:00

BLFC Mini-Pump –Upper Body Posterior (Checkmark)

3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7

12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-
Double DB Prone Row

Inverted Skull Crusher

Fitness – Endurance (Time)

5 Rounds

500/400m ski

(5) 10yd push/10 yd pull

2×45/1×45

1600M Run (Time)

1600M Run

Moderate effort