BLK LBL Fitness Club – FITNESS / PERFORMANCE

Shoulder Press

5 sets

3 Shoulder Press (75-80%)

-complete a set every 2:00 –

Workout

Oilers (5 Rounds for time)

(RX’d)

5 sets:

20/16 Calorie Row

50 Double Unders

15 Dumbbell Bench (35s/25s)

-rest 1:00 between sets-

(Scale)

5 sets:

12/10 Calorie Row

50 Single Unders

12 Dumbbell Bench (light)

-rest 1:00 between sets-

Target time each set: 2-2:30

Time cap each set: 3:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 1 Minute Calf Pumps

1 Minute Ring Lat Stretch

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.
Calf Pump

Ring Lat Stretch

Fitness (AMRAP – Rounds and Reps)

25 min Amrap

15/12 Cal Ski Erg

15 Kettlebell Sumo Deadlift Hight Pull

15 Box Step Up

Alt DB Bench + Double DB Bench (Checkmark)

1×8

4 sets: 8 reps (each side and then together) – RPE 7

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