BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

15:00 to Find

1RM Front Squat + Max Height Box Jump (build across sets)

Max Height Box Jump (Distance)

Max Height Box Jump

Waterdogs (4 Rounds for time)

(RX’d)

4 sets:

20/16 Calorie Air Bike

20 Goblet Squats (35/25)

20 Box Step Ups (20)

-rest 1:00 between sets-

(Scale)

4 sets:

12/10 Calorie Air Bike

10 Goblet Squats (light)

10 Box Step Ups (20/16)

-rest 1:00 between sets-

Target time each set: 2:20-2:40

Time cap each set: 3:30

Overall time cap: 17:00

Fitness (AMRAP – Rounds and Reps)

30 min AMRAP

200m Run (or 15 cal. Row/Ski)

5 Ring Rows

200m Run (or 15 cal. Row/Ski)

10 Push ups

200m Run (or 15 cal. Row/Ski)

15 Air squats

* Rest 1 min After each round