BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

Dee Dee (5 Rounds for reps)

(RX’d)

2:00 AMRAP (5 sets)

12/10 Calorie Air Bike

10 Front Squats (115/85)

Max Bar Facing Burpees

-rest 2:00 between sets-

(Scale)

2:00 AMRAP (5 sets)

8/7 Calorie Air Bike

10 Dumbbell Front Squats (light)

Max Up Downs

-rest 2:00 between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

2×30 seconds Hip Internal Rotation

1 Minute Couch Stretch
Barbell Forearm Stretch

Hip Internal Rotation

Couch Stretch

Fitness – Endurance (Time)

PARTNER WORKOUT

5 rounds (each)

Partner 1

28/23 cal Ski or Row

Partner 2

30yd DB Farmer Carry (2 x 50/ 2 x 35)

14 Alternating DB Snatch (50/35)

30yd DB Farmer Carry (2 x 50/ 2 x 35)

Both partner work at the same time and switch after both are complete.