BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift

5 sets

3 Deadlift (75-80%)

-complete a set every 2:00-

Workout

Royals (Time)

(RX’d)

50 V-Ups

25 Box Jump Overs (20)

50 Toes to Bar

25 Box Jump Overs (20)

50 Abmat Sit Ups

(Scale)

25 Crunches

25 Box Step Ups (20/16)

25 Hanging Knee Raises

25 Box Step Ups (20/16)

25 Abmat Sit Ups

Target time: sub 13:00

Time cap: 16:00

Fitness (Endurance) (Time)

Teams of 2

100 Burpee box jump over (24/20)

100 Calorie Ski or Row

100 Alternating Dumbbell Snatch (50/35)

100 Synchro Air squats

1000m run (together) (or 120/100 cal Air Bike, shared)

Time cap 30 min

* Partition any way

Mobility (No Measure)

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

1 Minute Dorsiflexion Matrix

1 Minute Foot Smash

1 Minute Couch Stretch

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.
Dorsiflexion Matrix

Foot Smash

Couch Stretch