BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deficit Deadlift (Weightlifting Variable Reps & Sets)

Perform deficit deadlifts on a 2-inch riser
Deadlift (Wave 5)

Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%

Post: 3 sets of 10 Dumbbell Seesaw Press

Post – Lifting (Checkmark)

3 sets

10 Dumbbell Seesaw Press

Brasstown Bald (Time)

(RX’d)

5 Rounds

15/12 Calorie Air Bike

12 Dumbbell Deadlifts (50s/35s)

100ft Dumbbell Farmer Carry (50s/35s)

(Scale)

5 Rounds

10/8 Calorie Air Bike

10 Dumbbell Deadlifts (light)

50ft Dumbbell Farmer Carry (light)

Target time: 12:00-14:00

Time cap: 16:00

Fitness – Endurance (Time)

800m run

20 Dumbbell Snatches (50/35)

20 Dumbbell Lunges (50/35)

400m run

20 Dumbbell Snatches (50/35)

20 Dumbbell Lunges (50/35)

200m run

20 Dumbbell Snatches (50/35)

20 Dumbbell Lunges (50/35)

100m run

20 Dumbbell Snatches (50/35)

20 Dumbbell Lunges (50/35)