BLK LBL Fitness Club – FITNESS / PERFORMANCE

Jump Rope Skill Session (Checkmark)

Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.

Level 1: Single Unders

Level 2: Double Unders

Level 3: Crossover Single Unders

Level 4: Crossover Double Unders

The Intimidator (3 Rounds for time)

(RX’d)

@0:00

21-15-9 Calorie Air Bike (Females: 16-12-8)

*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

@10:00

21-15-9 Calorie Air Bike (Females: 16-12-8)

10 Dumbbell Box Step Overs after each set (50s/35s) (20)

@20:00

21-15-9 Calorie Air Bike (Females: 16-12-8)

*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

(Scale)

@0:00

12-9-6 Calorie Air Bike (Females: 9-7-5)

25ft Single Dumbbell Lunge (light) after each set

@10:00

12-9-6 Calorie Air Bike (Females: 9-7-5)

10 Single Dumbbell Box Step Ups after each set (light)(20)

@20:00

12-9-6 Calorie Air Bike (Females: 9-7-5)

25ft Single Dumbbell Lunge (light) after each set

Target time each set: 6:00-8:00

Time cap each set: 8:00

Fitness (AMRAP – Rounds and Reps)

25:00 AMRAP

60 yd sled push sprint (2×45’s / 1×45)

20 Wall ball squats

15 Cal ski

15 Wall ball sit ups