BLK LBL Fitness Club – FITNESS / PERFORMANCE

Fallow (5 Rounds for time)

(RX’d)

Teams of 2

Every 6:00 (5 sets)

Partner 1:

500/400m Row

Partner 2:

10 Devils Press (35s/25s)

100m Run

*Switch when both are completed

(Scale)

Teams of 2

Every 6:00 (5 sets)

Partner 1:

300/250m Row

Partner 2:

8 Dumbbell Clean and Jerks (light)

50m Run

Switch when both are completed

Target time each set: 4:00-5:00

Time cap each set: 5:00

BLFC Mini-Pump – Arms (Checkmark)

4 rounds:

10 Tempo Pushups @ moderate weight RPE 7

-rest 30 seconds-

10 Chin-Ups @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Tricep DB French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Barbell Drag Curls @ moderate weight RPE 7

-rest 2 minutes b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Tempo Pushups

Chin Ups

Barbell Drag Curls

Standing Tricep DB French Press