BLK LBL Fitness Club – FITNESS / PERFORMANCE

Jeepers Creeper (AMRAP – Rounds and Reps)

(RX’d)

AMRAP15:

15 Wall Balls (20/14)

10 Box Step-Ups (24/20)

15 Abmat Sit-ups

10 Double DB Push Press (35/25)

(KG conv: 9/6 WB, 15/10 DBs)

(Scale)

AMRAP15:

10 Wall Ball Thrusters (light)

10 Box Step-Ups (20/16)

10 Abmat Sit-ups

10 Double DB Push Press (light)

Target number of Rounds: 6 Rounds

Minimum number of Rounds before scaling: 4 Rounds

Workout Option 2

Recovery Bike (No Measure)

Air Bike

*If feeling good and wanting to work:

4 Sets

4:30 @20 Min Threshold Pace (pace you could hold for an hour)

3:30 Recovery Spin (Easy, Damper 2 on Bike Erg)

-Then-

15 Min Cool Down (Easy, Damper 2 on Bike Erg)

*If needing recovery:

40 Min Zone 2 w/nasal breathing

-Then-

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