BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

3 sets

2 Deadlift @90% + 3 Broad Jumps

-complete 1 set every 2:00-3:00-

Broad Jump (Distance)

Record best set (Total distance of best set of 3 jumps)

Scoobs (4 Rounds for time)

(RX’d)

Every 4:00 (4 sets)

25/20 Calorie Air Bike

25 Kettlebell Swings (53/35)

(Scale)

Every 4:00 (4 sets)

15/12 Calorie Air Bike

15 Russian Kettlebell Swings (light)

Target time each set: 2:15-2:45

Time cap each set: 3:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch

2x 10 Down Dog

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch

Down Dog

Fitness – Endurance (Time)

3 Rounds

15/12 cal ski

80′ sled push (5×45/4×45)

15/12 cal ski

160′ farmers carry (2×53’s/2×70’s)

15/12 cal ski

80′ sled push

15/12 cal ski

-2:00 Rest-