BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bingpot! (Time)

(RX’d)

Teams of 2 (1:1)

5 sets each

30 Double Unders

10 Toes to Bar

200m Run

10 Toes to Bar

30 Double Unders

(Scale)

Teams of 2 (1:1)

5 sets

30 Single Unders

10 Hanging Knee Raises

100m Run

10 Hanging Knee Raises

30 Single Unders

Target time each set: 2:20-2:50

Time cap each set: 3:00

Overall time cap: 30:00

BLFC Mini Pump – Lower Push (Checkmark)

4 sets

12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10

-rest 30 secs-

20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)

-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.
Dumbbell Bulgarian Split Squats

Goblet Hold Single Leg Step Down