BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

15:00 to Find

1RM Front Squat + Max Height Box Jump (build across sets)

Max Height Box Jump (Distance)

Max Height Box Jump

White-Tail (AMRAP – Rounds and Reps)

(RX’d)

4 Sets:

5:00 AMRAP

12/10 Calorie Row

12 Box Jump Overs (24/20)

12 Sit Ups

-rest 1:00 between sets-

* Pick up where you left off each round for one total score

(Scale)

4 Sets:

5:00 AMRAP

8/6 Calorie Row

8 Box Step Ups (24/20)

8 Sit Ups

-rest 1:00 between sets-

Target number of Rounds each set: 3+ Rounds

Minimum number of reps before scaling: 2.5 Rounds

Fitness (AMRAP – Rounds and Reps)

25 min Amrap

20 Cal Assault Bike

15 Ring Rows

10 Kettlebell swings

5 Box step overs

BLFC Successory (Checkmark)

3 Sets

20 Alternating Single Arm Dumbbell Reverse Fly (10 each arm) @8/10 RPE

20 Banded Pull Aparts

*Rest 60 seconds between sets.

**Log weights in notes.

Athletes Notes

Alternating Single Arm Dumbbell Reverse Fly

Banded Pull Aparts