BLK LBL Fitness Club – FITNESS / PERFORMANCE

Skeleton Bones (Time)

(RX’d)

Teams of 2

10-9-8-7-6-5-4-3-2-1

Partner 1:

Shoulder to Overhead (115/80)

Partner 2:

Back Squats (185/125)

-switch when both are completed

*Back squats are from the rack, shoulder to overhead from the ground.

(Scale)

Teams of 2

10-9-8-7-6-5-4-3-2-1

Partner 1:

Dumbbell Push Press (light)

Partner 2:

Dumbbell Front Squats (light)

-switch when both are completed

Target time: 13:00-15:00

Time cap: 20:00

BLFC Mini Pump – Lower Pull (Checkmark)

4 sets

8 Split Stance Dumbbell Romanian Deadlift @ RPE 7/10 (each side)

-rest 30 secs-

15 Russian Kettlebell Swings @ RPE 7/10

-rest 1 minute between sets-

* 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.
Split Stance Dumbbell RDL

Russian Kettlebell Swings