BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Chameleon (Time)

Freedom (RX’d)

3 rounds

25/20 Calorie Air Bike (or 1000/850m Bike Erg)

10 Strict Weighted Chin Ups (35/25)

(KG conv: 15/10)

Independence

3 rounds

25/20 Calorie Air Bike (or 1000/850m Bike Erg)

10 Strict Weighted Chin Ups (25/15)

(KG conv: 10/7)

Liberty

3 rounds

15/12 Calorie Air Bike (or 750/675m Bike Erg)

10 Jumping Chin Ups

Target time: 10-12 minutes

Time cap: 15 minutes

Workout Option 2

Recovery Workout (Checkmark)

Progressive Run or Trail Run or Hike

45-60 Minutes

*5 min warm up, then 10 min easy, 10 min moderate, 10 min hard, cool down pace remaining time.