BLK LBL Fitness Club – FITNESS / PERFORMANCE

Numbuh Five (Time)

(RX’d)

Teams of 2

2000/1750m Row

-into-

4 rounds

100ft Front Walking Lunge (95/65)

40 Box Jump Overs (24/20)

-into-

2000/1750m Row

(Scale)

Teams of 2

1500/1200m Row

-into-

4 rounds

100ft Dumbbell Front Walking Lunge (light)

40 Box Step Ups (20)

-into-

1500/1200m Row

Target time: sub 25 minutes

Time cap: 30 minutes

Core Work (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (each side)

-rest 30 seconds-

10 Standing Banded Pallof Press (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. Rest 2 minutes between rounds
Single Arm Kettlebell Overhead Sit Up

Around the Worlds

Standing Banded Pallof Press