BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

Max Rep Bench Press + Burn Out Set

Week 2:

Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

Agent Honeydew (AMRAP – Rounds and Reps)

(RX’d)

15:00 AMRAP

19/16 Calorie Row

19 Dumbbell Bench Press (35s/25s)

(Scale)

15:00 AMRAP

12/10 Calorie Row

10 Dumbbell Bench Press (light)

Target Number of Rounds: 6.5 + Rounds

Minimum Number of Rounds before scaling: 5 Rounds

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

45 Second Supine Twists

1 Minute Posterior Shoulder Smash

1 Minute Ring Tricep Stretch
Supine Twists

Posterior Shoulder Smash

Ring Tricep Stretch

Fitness (AMRAP – Rounds and Reps)

TEAMS OF 2

25 min AMRAP

50 Pizza Flips

40/30 Cal Air Bike

30 Burpees

20 Jumping Pull-Ups

10 Doublee Dumbbell Strict Press

** Share the reps, one partner works at a time.

DB Stepback Lunges (No Measure)

1×15

3 sets: 15 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets