BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Phoenix Flames (8 Rounds for time)

(RX’d)

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

(Scale)

Every 2:00 (8 sets)

12 Box Step Ups (20/16)

16 Sit Ups

Target Time Each set: 50-60 seconds

Time Cap Each Set: 75 seconds

Workout Option 2

Recovery Workout (Distance)

Air Bike, Row, Ski, or Run

Option 1

20 Min for Max Average Wattage

Option 2: (Recovery)

40 Min Zone 2 (Nasal Breathing)
How to Calculate Zone 2

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:

Minimum = RHR + .5(HRR)

Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)

RHR = 220 – 30 – 60 = 130

Zone 2 Range

Minimum = 60 +.5(130) = 60+65 = 125

Maximum = 60 +.75(130) = 60+97.5 = 157.5

Zone 2 Range = 125 bpm to 157.5 bpm

Yoga Flow