BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Full Metal Jacket (Checkmark)

(RX’d)

Every 1:00 (16:00)

Minute 1: 12/10 calorie Row

Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(4/side)

Minute 3: 5-8 Strict Toes to Bar

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Workout Option 2

Recovery Workout (Checkmark)

Air Bike, Row, or Run as follows:

40-45 Min @Zone 2 Pace

First 30 minutes are easy Zone 2 pace. Perform 10 Air Squats at the top of every 2 minutes (including start)

-then-

10-15 Min Zone 2