BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Back Squat: Build to a 1RM in 5-6 working sets

(15 minutes to complete)

Strict Weighted Pull Up

After the heavy Back Squat is complete, perform:

3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)

-rest 60–90 seconds between sets-

Throttle Up/Hammer Down (2 Rounds for time)

(RX’d)

35/28 Calorie Ski (or Row)

28 Chest to Bar Pull-ups

24 Burpee Box Jump Overs (24/20)

@10:00

35/28 Calorie Bike Erg (or Air Bike)

14 Bar Muscle Ups

24 Burpee Box Jump Overs (24/20)

(Scale)

25/20 Calorie Ski

20 Jumping Pull Ups

15 Up Downs + Box Step Ups (20/16)

@10:00

25/20 Calorie Bike Erg (or Air Bike)

20 Ring Rows

15 Up Downs + Box Step Ups (20/16)

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

Time cap each set: 8:00

Fitness (Distance)

TEAMS OF 2

4 Sets each (8 total rounds)

“You Go-I Go”

2:30 min AMRAP

10 Dumbbell Shoulder to Overhead

200/170m Ski

*Max Distance Front Rack Kettlebell Carry “25ft section”

P-1 completes work while P-2 rests then switch. The resting partner will need to keep up with the time for their partner to know when to switch.