BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Back Rack Step Back Lunges

5 sets

8 Back Rack Step Back Lunges (moderate weight)

-8 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

Free Jacks (Time)

(RX’d)

60/48 Calorie Air Bike

90 Strict Sit Ups

60/48 Calorie Air Bike

(Scale)

40/32 Calorie Air Bike

80 Sit Ups

40/32 Calorie Air Bike

Target time: 13-15 minutes

Time cap: 18:00

Cooldown/Mobility (No Measure)

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

1 Minute Seated Biceps Stretch

1 Minute Couch Stretch

1 Minute Foot Smash

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.
Seated Biceps Stretch

Couch Stretch

Foot Smash

Fitness

Metcon (AMRAP – Rounds and Reps)

30 min. AMRAP

10 Plank-to-Pike

100m Run/Walk

10 Stick Sit Ups

100m Run/Walk

10 D-Ball Slams

Work 3:00/Rest 3:00

(Work in pairs – You Go/I Go)

Accessory (No Measure)

Walk 2:00

5 x Greatest Stretch Ever r/l

4 x Cats/Cows

3 x Down Dog to Seal

2 x Pigeon Pose

1 x Childs Pose c/r/l