BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 8: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

Dazed and Confused (AMRAP – Rounds and Reps)

(RX’d)

20:00 AMRAP

200m Run

10 Pull Ups

20 Push Ups

30 Air Squats

(Scale)

20:00 AMRAP

200m Run

10 Ring Rows

15 Bar Push Ups

20 Air Squats

Target number of Rounds: 4.5+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Fitness (Time)

100 Double Unders

50 Burpees

100 Double Unders

750M Row

100 Double Unders

*Time cap 14:00 Minutes

Crush Grip Kettlebell Bench (4 Rounds for weight)

4 sets: 10 reps – RPE 7

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