BLK LBL Fitness Club – FITNESS / PERFORMANCE

Racked and Ready (4 Rounds for calories)

(RX’d)

Teams of 2

3:00 – 3:00 – 3:00 – 4:00 Interval Sets of

Partner 1: 1 Rope Climb (or 3 Strict Pull Ups)

Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU)

* Switch when both are completed

-into-

Max Calorie Ski (OR Row)

-rest 1:00 between sets-

Scale)

Teams of 2

3:00 – 3:00 – 3:00 – 4:00 Interval Sets of

Partner 1: 1 Zombie Rope Climb (or 8 Ring Rows)

Partner 2: 8 Dumbbell Push Press (light)

Switch when both are completed

-into-

Max Calorie Ski (OR Row)

-rest 1:00 between sets-

Target number of Calorie each set: 50/40+ Calories

Minimum number of reps before scaling: 35/28 Calories

BLFC Mini Pump – Lower Pull (Checkmark)

4 sets

10 Glute Ham Raises (or 30 Seated Hamstring Curls)

-rest 30 seconds-

20 Tibia Raises

-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.
Glute Ham Raise

Seated Hamstring Curls

Tibia Raises