BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Push-ups (Checkmark)

Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]

Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups

Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups

Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

Teela-Na (Time)

(RX’d)

800m Run

-into-

5 Rounds

15 Toes to Bar

3 Wall Walks

-into-

800m Run

(Scale)

400m Run

-into-

5 Rounds

10 Hanging Knee Raises

25ft Bear Crawl

-into-

400m Run

Target time: 16:00-18:00

Time cap: 20:00

Fitness – Endurance (Time)

Air Bike: Lactate Tolerance & Power

Score Time

24 Cals Harder (85-90%)

18 Cals Hardest (90%)

12 Cals Harder (85%)

18 Cals Hardest (90%)

24 Cals Harder (85%)

*Rest 1 Min Easy (Arms Only) between reps.

Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Hard: 65-70 RPMs

Easy: 50-60 RPMs