BLK LBL Fitness Club – FITNESS / PERFORMANCE

Zissou (Time)

(RX’d)

Teams of 2

3 sets (each/1:1)

50/40 Calorie Air Bike

(Scale)

Teams of 2

3 sets (each/1:1)

30/24 Calorie Air Bike

Target time: Sub 3:30 for all 3 sets

Time cap: 4:00

Accessory (Checkmark)

3-4 sets:

12 Standing Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists

Landmine Press

Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.

Split Stance Landmine Bent Over Row

Fitness – Endurance (10 Rounds for time)

10 Rounds

250/200m Row

10 Burpees over rower

10 Alternating Dumbbell Snatches (50/35)