BLK LBL Fitness Club – FITNESS / PERFORMANCE

Squat Clean + Push Jerk

5 sets

3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)

-complete a set every 2:00-

Workout

Scouts (Time)

(RX’d)

3 Rounds

50ft Front Rack Walking Lunge (95/65) [or 100ft Sled Push (3×45/2×45)]

15 Strict Pull-ups

(Scale)

3 Rounds

50ft Single Dumbbell Walking Lunge (light) (Or 100ft Sled Push (light))

15 Ring Rows

Target time: 7-9:00

Time cap: 12:00

Cooldown/Mobility

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Down Dog

20x Scorpion Kicks (each side)

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.
Quad Foam Rolling

Down Dog

Scorpion Kicks

Fitness (Endurance) (Time)

50/40 Calorie Air Bike

40 Kettlebell swings (53/35)

40 yd walking lunge with kettlebell

40/32 Calorie Row

30 Kettlebell swings

30 yd walking lunge with kettlebell

30/24 Calorie Row

20 Kettlebell swings

20 yd walking lunge with kettlebell

20/16 Calorie Row

10 Kettlebell swings

10 yd walking lunge with kettlebell

10/8 Calorie Row

50/40 Calorie Air Bike

Time cap of 30:00