BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

3 sets

2 Front Squat @90% + 4 Box Jumps (moderate-high height)

-complete 1 set every 2:00-3:00-

Box Jumps by Height (Distance)

5 sets

4 Box Jumps

Shaggy Rogers (AMRAP – Rounds and Reps)

(RX’d)

15:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

15 GHDs

40 Double Unders

(Scale)

15:00 AMRAP

10 Dumbbell Bench Press (light)

10 Sit Ups

30 Single Unders

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.)

2x 8 Bretzel

20x Scorpion Kicks (each side)

3x 10 Foam Roller Thoracic Extensions

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.
Bretzel

Scorpion Kicks

Foam Roller Thoracic Extensions

Fitness – Endurance (Checkmark)

Rogue Echoe Bik

20 Sets:

0:30 Air Bike Fast!

-Rest 0:30-

*Max Effort Today