BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

2 sets

1 Front Squat @93% + 3 Box Jumps (moderate-high)

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

Box Jumps by Height (Distance)

2 sets

3 Box Jumps

The OPEN (Time)

(RX’d)

200 Double Unders

75 Air Squats

50 GHDs (Or V-Ups)

75 Air Squats

200 Double Unders

(Scale)

For Time:

200 Single Unders

50 Air Squats

50 Sit Ups

50 Air Squats

200 Single Unders

Target Time: 11:00-14:00

Time Cap: 18:00

Fitness – Endurance (Time)

Buy in: 600/500m row

-Then-

20:00 AMRAP of

5/5 DB hang power cleans 50/35

5 burpees

5 air squats

-Then-

Buy out: 600/500m row

A strong, consistent row is key for this workout.