BLK LBL Fitness Club – FITNESS / PERFORMANCE

Run/Row/Run (Time)

(RX’d)

TEAMS OF 2

4 mile Run

3000m Row

2 mile Run

* All distances are shared between partners, with one partner working at a time.

(Scale)

Teams of 2

2 mile Run

1000m Row

1 mile Run

(Split as needed)

Target time: 45:00-50:00

Time cap: 55:00

Core Work: (Checkmark)

4 sets:

15 Abmat Sit Ups

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

15 Strict Hanging Leg Raise

-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.
Kettlebell Side Bend

Strict Hanging Leg Raise