BLK LBL Fitness Club – FITNESS / PERFORMANCE

Servant Strength (8 Rounds for time)

(RX’d)

Every 4:00 (8 sets)

12/10 Calorie Air Bike

10 Burpee to Bar

12/10 Calorie Air Bike

(Scale)

Every 4:00 (8 sets)

8/7 Calorie Air Bike

8 Up Downs

8/7 Calorie Air Bike

Target time each set: 1:45-2:15

Time cap each set: 2:30

Mobility (No Measure)

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

2x 10 Seated External Rotations (each side)

1 Minute Forearm Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated External Rotations

Forearm Smash

Fitness – Endurance (No Measure)

10 rounds

12/9 cal row

25 meter sled push

25 meter sled pull

2×45/1×45

Rest 1:00 between rounds

800M Run (Time)

800M Run

Moderate effort