BLK LBL Fitness Club – FITNESS / PERFORMANCE

Duthie Park (Time)

(RX’d)

1000/850m Row

25 Box Jumps (24/20)

25 Hang Power Cleans (155/105)

25 Box Jumps (24/20)

1000/850m Row

(Scale)

500/450m Row

25 Box Step Ups (20)

25 Hang Dumbbell Power Cleans (light)

25 Box Step Ups (20)

500/450m Row

Target time: 13:00-15:00

Time cap: 18:00

BLFC Mini Pump – Lower Pull (Checkmark)

3 sets

10 Barbell Good Mornings @ RPE 6/10

-rest 30 seconds-

10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10

-rest 1 minute between sets-

* 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.
Barbell Good Mornings

Double Dumbbell Step Back Lunge – Farmers Carry

Fitness (AMRAP – Rounds and Reps)

28:00 AMRAP

:30 Slow Air Bike

:30 Hard Air Bike

Every 3:00 perform 5 Pull Ups or Ring Rows