BLK LBL Fitness Club – FITNESS / PERFORMANCE

Cornhuskers (Time)

(RX’d)

Teams of 2

5 Rounds

Partner 1:

2 Rope Climbs ( or 10 Strict Pull Ups)

12 Front Squats (135/95)

Partner 2:

20 GHDs (Or V-Ups)

-Switch when both are completed

(Scale)

Teams of 2

5 Rounds

Partner 1:

2 Zombie Rope Climbs (or 10 Ring Rows)

12 Dumbbell Front Squats (light)

Partner 2:

20 Sit Ups

-Switch when both are completed

Target time: 18:00-20:00

Time cap: 25:00

Strength/Accessory

Mini Pump – Lower Pull (Checkmark)

5 sets

10 Stiff Legged Barbell Deadlift @ RPE 7.5/10

-rest 30 secs-

16 Dumbbell Farmer’s Hold Split Squats @ RPE 6/10 (8 in a row each side)

-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.
Stiff Legged Deadlift

Double Dumbbell Split Squat