BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

5 sets of:

5 Front Squats @75% followed by 3 Box Jumps (moderate-high)

-Complete 1 set every 1:30-2:00-

Box Jumps by Height (Distance)

Box Jumps: Moderate-High Height

5 sets

3 Box Jumps

King Randor (AMRAP – Rounds and Reps)

(RX’d)

10:00 AMRAP

1 Rope Climb (or 3 Strict Pull Ups)

10 Ring Push Ups (Or Deficit Push Ups (4in/2in))

(Scale)

10:00 AMRAP

1 Zombie Rope Climb (Or 5 Ring Rows)

8 Bar Push Ups

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Fitness (Time)

Buy In – 30 KB American Swings

6 Rounds

12 Ring Rows

400m Run

Cash Out – 30 KB American Swings