BLK LBL Fitness Club – FITNESS / PERFORMANCE

New York (Time)

(RX’d)

150 Single Unders

30 Hang Dumbbell Clean and Jerk (50/35)

100 Double Unders

30 Hang Dumbbell Clean and Jerk (50/35)

50 Crossovers

Target TIme: 8-10 Minutes

Time Cap: 14 minutes

Workout Option 2

BLFC Racing (Hyrox) (Time)

For Time

Buy-In: 1000m Ski

–

Then 3 Rounds of

20 Air Squats

20 Kettlebell Swings (53/35)

20 Sit-Ups

20 Burpees

–

Cash-Out: 1000m Run
Accessory:

3 Sets

8 Double DB Romanian Deadlifts with a 3 second negative

5 Negative Pull-ups (as slow as possible)

:30 Hollow Hold

Rest 1 minute between sets