BLK LBL Fitness Club – FITNESS / PERFORMANCE

Hyperlite (5 Rounds for time)

Freedom (RX’d)

Every 3:00 (15:00)

10/8 Calorie Air Bike

8 Burpee Box Get Overs (30/24)

10/8 Calorie Air Bike

(Scale)

Every 3:00 (15:00)

8/6 Calorie Air Bike

6 Up Down + Box Step Up (20)

8/6 Calorie Air Bike

Target TIme each set: Sub 2:00

Time Cap each set: 2:30

BLFC Hyrox (3 Rounds for reps)

Warm-up:

AMRAP8:

200m Run

5 Dynamic Squat Stretches

5 Inchworm Push-ups

10 Double Dumbbell Deadlifts (build each round)

10 Lunges

5 Burpee Broad Jumps

Accessory:

3 sets of Sandbag Bearhug Hold + March for 45 seconds.

1-2 minute rest between

Pre-Workout:

One round at 80% effort

200m Run

10 second Ski Erg (fast pace)

3 Burpee Broad Jumps

10m Farmer Carry (moderate load)

Workout:

AMRAP7: 1000m Run + max Calorie Ski in remaining time

– 1 min rest –

AMRAP7: 1000m Run + max Burpee Broad Jumps in remaining time

– 1 min rest –

AMRAP7: 1000m Run + max Farmer Carry in remaining time

– 1 min rest –

1000m Run for time

Score is reps in the AMRAPs. In the Burpees and Carry, every 5m =1 rep. Comment with your final 1000m Run time.