BLK LBL Fitness Club – FITNESS / PERFORMANCE

Grizzlies (Time)

(RX’d)

Teams of 2

800m Run

30 Front Squats (185/125)

800m Run

4 Front Squats (185/125)

800m Run

18 Front Squats (185/125)

* One partner works at a time. Split reps/calories

(sub 60/48 cal Air Bike if needed)

(Scale)

Teams of 2

For Time

400m Run

30 Wall Ball Squats

400m Run

24 Wall Ball Squats

400m Run

18 Wall Ball Squats

(sub 30/24 cal Air Bike if needed)

Target time: 17-19:00

Time cap: 24:00

BLFC Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-rest 30 seconds-

10 Band Pull Through @ moderate weight

-rest 30 seconds-

15 Plank Walk (each side)

-rest 30 seconds-

:30 sec Side Plank (Left)

:30 sec Side Plank (Right)

-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
Deficit Sumo DB or KB Deadlift

Band Pull Through

Plank Walk