BLK LBL Fitness Club – FITNESS / PERFORMANCE

Vasque (Time)

(RX’d)

Teams of 2

5 Rounds (each)

Partner 1: 30/24 Calorie Row

Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups)

Switch after both partners finish

(Scale)

Teams of 2

5 Rounds (each)

Partner 1:

20/16 Calorie Row

Partner 2

5-3-1

Dumbbell Squat Cleans (light)

1 Zombie Rope Climb after each set (Or 3 Jumping Pull Ups)

-Switch when both partners finish their station.

Target time: 32:00-34:00

Time cap: 40:00

BLFC Pump – Lower Push (Checkmark)

5 sets

10 Goblet Heel Elevated Squats @ RPE 5/10

-rest 30 seconds-

20 Farmers Hold Standing Calf Raises @ RPE 5/10

-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.
Heel Elevated Goblet Squats

Weighted Calf Raises DBs Farmer Hold