BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bench Press

5 sets:

3 Bench Press (75-80%)

-Complete a set every 2:00-

Nine Rings (Partner) (Time)

(RX’d)

Teams of 2

Men: 50-40-30-20-10 Calorie Row

Women: 40-32-24-16-8 Calorie Row

-1:1 on sets –

(Scale)

Teams of 2

Men: 30-25-20-15-10 Calorie Row

Women: 24-20-16-12-8 Calorie Row

-1:1 on sets –

Target time: sub 17:00

Time cap: 20:00

Mobility (No Measure)

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

1 Minute QL Stretch

1-2 Minutes Squat Rack Pec Minor

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
QL Stretch

Squat Rack Pec Minor

Fitness (Time)

800m run

Then

4 rounds

8 alt. DB snatches 70/50

8 weighted burpees

600m run

3 rounds

6 alt. DB snatches

6 weighted burpees

400m run

2 rounds

4 alt. DB snatches

4 weighted burpees

200m run