BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

5 sets of:

5 Deadlifts @ 75% followed by 3 Broad Jumps

– Complete 1 set every 1:30-2:00-

Broad Jump (Distance)

Record best set (Total distance of best set of 3 jumps)

Beast-Man (Time)

(RX’d)

Teams of 2

4 Rounds

40/32 Calorie Air Bike

20 Synchro Burpee to Bar (6in)

(Scale)

Teams of 2

4 Rounds

20/16 Calorie Air Bike

10 Synchro Up Downs

Target time: 14:00-16:00

Time cap: 18:00

Fitness – Endurance (No Measure)

50-45-40-35-30-25 cal Assault Bike

*After each round is complete 10 d-ball over the box 80/30 to 48/42″

• Time Cap: 35:00