BLK LBL Fitness Club – FITNESS / PERFORMANCE

Kristofferson (Time)

(RX’d)

TEAM OF 2

3 Rounds:

100 Double Unders (each/same time)

50 Strict Sit Ups, split as needed (Partner holds plank on elbows)

40-30-20 Deadlifts (275/185)

(Scaled)

3 Rounds:

75 Single Unders (each/same time)

50 Sit Ups, split as needed (Partner holds plank)

40-30-20 Deadlifts (light-moderate)

Target time: 15:00-18:00

Time cap: 24:00

BLFC Mini-Pump –Glutes and Shoulders (Checkmark)

4 Rounds

10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 OR 20 Supermans

-rest 30 seconds-

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-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. Rest 2 minutes between rounds
Seated Double Dumbbell Z Press

Weighted Hip Thrusts

GHD Hip Raise/Extension

DB Snow Angel Raise

Supermans