BLK LBL Fitness Club – FITNESS / PERFORMANCE

“Shake and Bake!” (Time)

(RX’d)

TEAMS OF 2

50 Synchro V-Ups

-into-

5 Rounds

Partner 1:

300/250m Row

Partner 2:

50ft Dumbbell Walking Lunge (2×50/35)

*Switch when both are completed

-into-

50 Synchro V-Ups

(Scale)

TEAMS OF 2

30 Synchro Sit Ups

-into-

5 Rounds

Partner 1:

200/175m Row

Partner 2:

50ft Single Dumbbell Walking Lunge (light)

-Switch when both are completed

-into-

30 Synchro Sit Ups

Target time: 18:00-20:00

Time cap: 25:00

BLFC Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Russian Kettlebell Swings @ moderate weight

-rest 30 seconds-

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (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
Weighted Hip Thrusts

Russian Kettlebell Swing

Around the Worlds