BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pulling (Week 2) (AMRAP – Reps)

Pulling Test Day:

Level 1: Complete max effort Ring Rows in 2 minutes

Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.

Burnout (Time)

(RX’d)

800m Run

40 Burpee to Bar (6in)

400m Run

20 Burpee to Bar (6in)

(Scale)

400m Run

20 Up Downs

200m Run

10 Up Downs

Target time: 10:00-12:00

Time cap: 16:00

Fitness – Endurance (3 Rounds for time)

3 sets:

21 cal Row

21 cal Assault Bike

21 cal Ski

15 cal row

15 cal AB

15 cal ski

9 cal row

9 cal AB

9 cal ski

Rest 3:00 between sets