BLK LBL Fitness Club – FITNESS / PERFORMANCE

Jack-O-Lantern (Time)

(RX’d)

1000/875m Row @70% Effort

-Rest 3:00-

8×200/175m Row @80% Effort

*Rest 30 seconds after each set.

1000/875m Row @90% Effort

* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).

* Score is clock time at finish

Scale

500/400m Row @70% Effort

-Rest 3:00-

8×150/125m Row @80% Effort

-Rest 30 seconds after each set-

500/400m Row @90% Effort

Target time each set:

1000/750m: 3:30-4:10

200/175m: 40-55 seconds

Time cap each set:

1000/750m: 4:30

200/175: 60 seconds

BLFC Mini-Pump – Upper Push (Time)

5 sets

10 Barbell Shoulder Press @ RPE 7.5/10

-rest 30 secs-

10 Barbell Front Raises @ RPE 6/10

-rest 1 minute between sets-

4 sets

10 Deficit Push Ups (hands on dumbbells, or neutral grip) @ RPE 6/10

-rest 30 secs-

10 Overhead Dumbbell French Press (Crush Grip)

-rest 1 minute between sets-

*score is total time for the mini pump

Fitness – Endurance (Time)

For Time: 250/200 Cal Ski

* Every 5 Minutes (including 0:00) complete:

10 Burpees over DB

6 Alternating Dumbbell Snatches (70/50)

-Time Cap: 25 minutes-