BLK LBL Fitness Club – FITNESS / PERFORMANCE

She-Ra (Time)

(RX’d)

Teams of 2

5 Rounds

Partner 1: 15 GHDs (Or V-Ups)

Partner 2: 50 Double Unders

(Switch when both are completed)

-into-

10 Synchro Single Arm Dumbbell Cleans (70/50)

20 Synchro Wall Balls (20/14)

(KG conv: 32.5/22.5 DBs, 9/6 WB)

(Scale)

Teams of 2

5 Rounds

Partner 1: 15 Sit Ups

Partner 2: 50 Single Unders

(Switch when both are completed)

-into-

10 Synchro Single Arm Dumbbell Cleans (light)

15 Synchro Wall Ball Thrusters (light)

Target time: 16:00-18:00

Time cap: 22:00

B:LFC Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Single Leg DB Romanian Deadlift (ea.) @ moderate weight – maintain control and quality – RPE 7

-rest 30 seconds-

10 Rear Foot Elevated DB Split Squat (ea.) @ moderate weight – maintain quality – RPE 7

-rest 30 seconds-

10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality – 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.
Single Leg DB Romanian Deadlift

Rear Foot Elevated DB Split Squat

Seated Dumbbell Calf Raise