BLK LBL Fitness Club – FITNESS / PERFORMANCE
Front Squat
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Box Jumps by Height (Distance)
Box Jumps: Moderate-High Height
5 sets
3 Box Jumps
King Randor (AMRAP – Rounds and Reps)
(RX’d)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
(Scale)
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Fitness (Time)
Buy In – 30 KB American Swings
6 Rounds
12 Ring Rows
400m Run
Cash Out – 30 KB American Swings