BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Chocolate and Strawberries (Checkmark)

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Minute 2: 10 Strict Pull-ups

Minute 3: 10 Deficit Push Ups (4″/2″)

(KG conv: DB 2×22.5/15)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)

Minute 2: 8 Strict Pull ups

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: DB 2×15/10)

Liberty

Every minute (15:00)

5 sets

Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)

Minute 2: 10 Ring Rows

Minute 3: 10 Bar Push Ups

Target time each set: 25-35 seconds

Time cap each set: 50 seconds

Workout Option 2

Recovery Workout (Checkmark)

45 Minute Fartlek Run, Bike, Ski, or Row (your choice).

This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.