BLK LBL Fitness Club – FITNESS / PERFORMANCE

Thunder Road (Time)

(RX’d)

Teams of 2

Recovery Day

5 Rounds

400m Run (together)

50/40 Calorie Row (split)

50/40 Calorie Air Bike (split)

(Scale)

Teams of 2

Recovery Day

5 Rounds

300m Run (together)

30/24 Calorie Row (split)

30/24 Calorie Air Bike (split)

Target time: 32:00-35:00

Time cap: 45:00

BLFC Mini-Pump – Core (Checkmark)

4 rounds:

10 Alt. V-Ups + V-Up

-rest 30 seconds-

10 Deficit Sumo DB or KB Deadlift @ moderate weight

-rest 30 seconds-

15 Kettlebell Side Bend (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

Kettlebell Side Bend

Side Plank