BLK LBL Fitness Club – FITNESS / PERFORMANCE

Thunderhead (AMRAP – Rounds and Reps)

(RX’d)

Teams of 2

32:00 AMRAP (1:1)

100ft Dumbbell Front Rack Carry (50s/35s)

15/12 Calorie Air Bike

100ft Sled Push (2×45/2×35) (or weighted lunge, 50s/35s)

20 Air Squats

(Scale)

Teams of 2

32:00 AMRAP (1:1)

50ft Dumbbell Front Rack Carry (light)

10/8 Calorie Air Bike

50ft Sled Push (light) (or weighted lunge)

10 Air Squats

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 4 rounds

BLFC Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Dumbbell Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Kneeling Banded Hip Extension @ moderate weight

-rest 30 seconds-

7 Alligator Rolls (each side)

-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.
Dumbbell Hip Thrusts

Kneeling Banded Hip Extension

Alligator Rolls