BLK LBL Fitness Club – FITNESS / PERFORMANCE

Clean Grip Deadlift

Build up to a Heavy Clean Grip Deadlift

in 15:00

Workout

Big Bear (Time)

(RX’d)

15-10-5

Dumbbell Burpee Deadlift (50s/35s)

30-20-10

Toes to Bar

(Scale)

15-10-5

Up Downs

Dumbbell Deadlift (light)

Hanging Knee Raises

Target time: 6-8:00

Time cap: 10:00

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 30 Seconds Foam Roller Hip Internal Rotations

1 Minute Supine Twists (each side)

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.
Quad Foam Rolling

Foam Roller Hip Internal Rotations

Supine Twist

Fitness Metcon (AMRAP – Rounds and Reps)

8 min Amrap

12/10 Cal row

12 DB sit ups

Rest 1 min

8 min Amrap

10 Bar push ups

12 DB box step ups 20″box

D-Ball Bench Press (Checkmark)

1 Video

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Inverted Skull Crusher (Checkmark)

1 Video

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets