BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

15:00 to Find

1RM Deadlift + Max Distance Broad Jump (build across sets)

Broad Jump (Distance)

Record distance of best jump

1777 (Time)

(RX’d)

3 Rounds

8 Toes to Bar

8 Deadlifts (185/125)

25ft Handstand Walk (Or 2 Wall Walks)

-straight into-

2 Rounds

12 Toes to Bar

12 Deadlifts (185/125)

25ft Handstand Walk (Or 2 Wall Walks)

-straight into-

16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups)

(Scale)

3 Rounds

8 Hanging Knee Raises

8 Dumbbell Deadlifts (light)

25ft Bear Crawl

-straight into-

2 Rounds

10 Hanging Knee Raises

10 Dumbbell Deadlifts (light)

25ft Bear Crawl

-straight into-

16 Jumping Pull Ups

Target time: 11:00-13:00 minutes

Time cap: 16:00

Fitness (AMRAP – Rounds and Reps)

30 Min AMRAP

10/8 Cal Bike

10 yd Single Arm Kettlebell Overhead Carry (R)

2 Burpee Box Get Overs

10 yd SA Kbell OH Carry (L)

10 Kbell swings

Front Foot Elevated DB Split Lunge (Checkmark)

3 sets: 15 reps (each) – RPE 7

*Rest 1:00-1:30 b/t sets