BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Bonneville (Time)

(RX’d)

500/400m Row

30 GHDs (or 30 Stick Sit Ups)

30 Box Jump Overs (20/16)

20 GHDs (or 20 Stick Sit Ups)

20 Box Jump Overs (24/20)

10 GHDs (or 10 Stick Sit Ups)

10 Box Jump Overs (30/24)

500/400m Row

(Scale)

300/250m Row

30 Sit Ups

30 Box Step Ups (20/16)

20 Sit Ups

20 Box Step Ups (24/20)

10 Sit Ups

10 Box Step Ups (24/20)

300/250m Row

Target Time: 11-13 minutes

Time Cap: 15 minutes

Workout Option 2

Recovery Workout (Checkmark)

30-45 Minute Row @Zone 2 Pace

*Every 5 minutes stop and do 50ft Dual Kettlebell Overhead Carry (53/35) + 30 sec Hollow Hold
Double Dumbbell Overhead Carry – done with Kettlebells

Hollow Hold