BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

6 sets

3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)

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

Seated Box Jump (Distance)

4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.

Zorin (Time)

(RX’d)

For Time

1:00 AMRAP

8 Bench Press (155/95)

AMRAP GHDs in the remaining time until you get to 75 reps

(Or 100 V-Ups)

-rest 1:00 between sets-

(Scale)

For Time

1:00 AMRAP

8 Dumbbell Bench Press (light)

AMRAP Sit Ups in the remaining time until you get to 75 reps

-rest 1:0 between sets-

Target time: 12:00-14:00

Time cap: 18:00

Fitness – Endurance (Time)

TEAMS OF 2

50-45-40-35-30-25 cal Air Bike

*After each round of Bike, partners will complete 25 D-Ball over the box 80/30 to 48/42″

Reps of Bike and reps of sandbag are split as necessary between partners.