BLK LBL Fitness Club – FITNESS / PERFORMANCE

Highwaymen (10 Rounds for time)

(RX’d)

Every 2:00 (10 sets)

200m Run (75-80%)

(Scaled)

Every 2:00 (10 sets)

100m Run (75-80%)

Target time each set: 40-50 seconds

Time cap each set: 1:00

Gymnastics Test: Pull-ups (Checkmark)

Test one of the following:

* Level 1: The lightest band that you can perform one strict pull-up with

* Level 2: One set of max, unbroken strict pull-ups or chin-ups

* Level 3: Max weight strict pull-up 1RM

Fitness (Time)

0:00-5:00

800m Run/1600m Bike

5:00-25:00

20 min AMRAP

5 Ring Rows

10 Bar Push Ups (Low Bar)

15 Double Dumbbell Squat