BLK LBL Fitness Club – FITNESS / PERFORMANCE

Recovery Workout (Checkmark)

Recovery Workout

30-45 Minute Row @Zone 2 Pace

*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold
Double Kettlebell Overhead Carry

Hollow Hold

Zone 2 Video Summary

Option 2

BLFC Racing – Hyrox (Time)

Warm-up:

2 minute Row or Ski

Dynamic mobility (high knees, butt kicks, straight leg kicks, walking lunges)

200m Run

10 Air Squats

-Then –

2 Rounds:

10 Cal Row or Ski (switch in next round)

100m Run (build to near workout pace)

Workout:

“Jerry 2.0”

1 mile Run

2000m Row

1 mile Run

2000m Ski

1 mile Run

Optional: Make this a partner workout with one partner working at a time, sharing the distances. For example, break the 1 mile run into 4 sets of 400m, split between partners.