BLK LBL Fitness Club – FITNESS / PERFORMANCE

Valor (Time)

(RX’d)

TEAMS OF 2

100/80 Calorie Air Bike

* Partner must hold a Handstand while other partner bikes

-into-

50 Power Cleans (155/105) (split as needed)

-into-

100/80 Calorie Air Bike

Partner must hold Barbell Front Rack (155/105) while other partner Bikes

(Scaled)

TEAMS OF 2

50/40 Calorie Air Bike

Partner Holds Plank

-into-

50 Dumbbell Power Cleans (light) (split as needed)

-into-

50/40 Calorie Air Bike

Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light)

Target time: 16:00-18:00

Time cap: 25:00

BLFC Mini-Pump – Arms and Core (Checkmark)

4 rounds:

10 Standing Tricep DB French Press @ moderate weight RPE 7

-rest 30 seconds-

10 Standing Barbell Curl @ moderate weight RPE 7

-rest 30 seconds-

30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm

-switch arms-

30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm

-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
Standing Tricep DB French Press

Standing Barbell Curl

Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm