BLK LBL Fitness Club – FITNESS / PERFORMANCE

Karner Blue Butterfly (Time)

(RX’d)

Teams of 2

3200m Run (together)

100 Sandbag Cleans -or- D-Ball Cleans over Box (48/40) (100/70) (or Power Cleans (135/95))

(Scale)

Teams of 2

2000m Run (together)

50 Sandbag Cleans -or- D-Ball Cleans over Box (30) (light) (or Dumbbell Power Clean (light))

Target time: 22:00-25:00

Time cap: 30:00

Core Work (Checkmark)

4 sets:

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

7 Alligator Roll (each side)

-rest 30 seconds-

10 Landmine Windmills (each side)

-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.
Alligator Rolls

Kettlebell Side Bend

Landmine Windmills