BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

4 sets

2 Deadlift @88% + 4 Bounding Jumps

– Complete 1 set every 1:30-2:00

Bounding Jump (Distance)

4 sets of 4 bounding jumps. Record furthest distance.
4 sets of 4 bounding jumps. Record furthest set.

(Distance is the total distance of the 4 jumps together)

Louisville Colonels (Time)

(RX’d)

For Time:

25 Burpee Over Rower

500m Row

25 Burpee Over Rower

(Scale)

For Time:

20 Up Downs

400m Row

20 Up Downs

Target time: Sub 7:00

Time cap: 10:00

Fitness – Endurance (Time)

4 Rounds

(New Round Every 9:00)

10/7 cal Row or Bike

20 Alternating DB Snatches (50/35)

10/7 cal Row or Bike

20 Dumbbell Squats (50/35)

10/7 cal Row or Bike

20 DB Shoulder to Overhead (10 left/10 right) (50/35)