BLK LBL Fitness Club – FITNESS / PERFORMANCE

Larry – Partner Version (Time)

(RX’d)

Partner Version – “Larry”

21-18-15-12-9-6-3

Front Squats (135/95)

Synchro Bar-Facing Burpees

*150m Farmers Carry (2×50/35))

**Split reps as desired.

– Repeat from July 22,2023

This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.

BLFC Mini-Pump – Arms (Checkmark)

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

-rest 30 seconds-

10 Body Row on Racked Barbell @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Tricep DB French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

-rest 2 minutes b/t 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.
Diamond Pushups

Body Row on Racked Barbell

Standing Tricep DB French Press

Standing KB Crush Grip Bicep Curl