BLK LBL Fitness Club – FITNESS / PERFORMANCE

Six Grandfathers (Time)

(RX’d)

100/80 Calorie Row

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5 Rounds

50 Double Unders

10 Handstand Push Ups

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100/80 Calorie Row

(Scale)

50/40 Calorie Row

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5 Rounds

50 Single Unders

10 Dumbbell Push Press (light)

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50/40 Calorie Row

Target time: 19-21 minutes

Time cap: 30 minutes

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers

1 Minute Dorsiflexion Matrix

1 Minute Forearm Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers

Dorsiflexion Matrix

Forearm Smash

Fitness (AMRAP – Rounds and Reps)

15-12-9-6-3

Alt. Dumbbell Snatch

Alt Box Step Ups

Cal Ski or Row

-Consistent pacing on this one. Don’t want to go all out on the smaller numbers then slow way down on the bigger numbers. You will work your way from 15 to 3 then back up. Score is rounds and reps

Cool Down (No Measure)

400M Walk

Mobility: 1:00 Each

Banded lat pull down

Calf stretch

Child pose