BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

5 sets

3 Front Squats @80%

4 Box Jumps (moderate-high height)

Box Jumps by Height (Distance)

Box Jumps: Moderate-High Height

5 sets

4 Box Jumps

Atlanta Bouncers (3 Rounds for reps)

(RX’d)

3 sets

5:00 AMRAP

3 Strict Handstand Push Ups

6 Burpee Over Dumbbells

9 Dumbbell Squats (35s/25s)

-rest 2:00 between sets-

(Scale)

3 sets

5:00 AMRAP

3 Push Ups

5 Up Downs

7 Single Dumbbell Squats (light)

-rest 2:00 between sets-

Target number of Rounds each set: 3.5 Rounds +

Minimum number of Rounds before scaling: 2.5 Rounds

Fitness – Race (No Measure)

AMRAP 25 Minutes

400m Run

25 Wall Balls

60ft Walking Lunges (bodyweight)

500m Ski