BLK LBL Fitness Club – FITNESS / PERFORMANCE

Erie Canal (2 Rounds for time)

(RX’d)

21-15-9-9

Calorie Ski OR Row

Dumbbell Bench Press (2×35/25)

-rest 5:00-

21-15-9-9

Calorie Ski or Row

Bench Press (95/55)

*Female Calories: 16-12-8-8

(Scale)

2 sets

10-8-6-6

Calorie Ski OR Row

Dumbbell Bench Press (light)

-rest 5:00 between sets-

(Female Calories: 8-6-4-4)

Target time each set:

First part: 6:00-8:00

Second part: 5:00-7:00

Time cap each set: 10:00

BLFC Mini-Pump – Upper Body Anterior (Checkmark)

3-4 Rounds

10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7

-rest 30 seconds-

15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-rest 1 minute 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.
Resistance Band Chest Fly High to Low

Barbell Drag Curls

Fitness – Endurance (Time)

2:30 work, 2:30 rest

12/10 cal Assault Bike

8 alt. DB snatches 70/50

*max burpees in remaining time.

Continue until you reach 150 burpees

Goal is to finish 7-9 rounds