BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Dead-Stop Shoulder Press

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

– Rest 60-90 seconds between sets-

Terk (Time)

(RX’d)

3 Rounds

40/32 Calorie Row

25 Strict Sit Ups

Scale

3 Rounds

25/20 Calorie Row

20 Sit Ups

Target timet: 13-15 minutes

Time cap: 18 minutes

Fitness (AMRAP – Rounds and Reps)

75/50 Cal Echoe Bike

Then AMRAP until 12:00

4 Sandbag/DBall Over Shoulder

8 Pull Ups (Banded/Ring Rows)

32 Single Unders Jump Rope

Accessory (No Measure)

Slow 2:00 Bike or Walk

Couch Stretch 1:00 r/l

Banded Shoulder/Lat/Chest/Tricep

Standing Hamstring Calf