BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance/Fitness

4.40 Challenge Workout #4 (Time)

(RX’d)

Teams of 2

160 Double Unders

160 Wall Balls (20/14)

160 Double Unders

160 Dumbbell Snatch (50/35)

160 Double Unders

-Split reps as needed)

(Scale)

Teams of 2

160 Single Unders

100 Wall Ball Thrusters (light)

160 Single Unders

100 Dumbbell Snatch (light)

160 Single Unders

Split reps as needed

Target time: Sub 25:00

Time cap: 30:00

BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pull Ups @ moderate weight – maintain quality

-rest 30 seconds-

10 Double DB Standing Bent Over Row @ moderate weight – maintain quality

-rest 30 seconds-

10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality

-Rest 2 minutes between 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.
Double DB Standing Bent Over Row

DB Preacher Curl

Seated Double Dumbbell Bicep Curls