BLK LBL Fitness Club – FITNESS / PERFORMANCE

RepeatWorkout54 (Time)

Parris Island

(RX’d)

Teams of 2

3 Rounds

50 Burpee Box Jump Over (20)

Reps of Back Squats Totaling 5000/4000lbs**

You can take the bar from the rack

Split reps as desired

Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.

Repeat workout from June 2, 2023

(Scale)

Teams of 2

3 Rounds

30 Up Down + Step Ups (20/16)

50 Dumbbell Front Squats (light)

Target time: 16-18 minutes

Time cap: 24 minutes

Ring Dips (Checkmark)

6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]

Strength Option

Level 1: Heel Assist Box Dips / Inchworm to Push Up

Level 2: Heel Box Ring Dips / Ring Support Tuck Ups

Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout: 6 min AMRAP [Add 2 Ring Dip to Each Round]

2 Strict Ring Dips

60 Double Unders