BLK LBL Fitness Club – FITNESS / PERFORMANCE

Pause Split Jerk

Pause Split Jerk 3×2

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Skill Focus (Split Jerk)

Split Jerk Footwork Drill (3×3)

Pause Split Jerk (3×2 @ light/moderate)

Death Valley (Time)

(RX’d)

For Time:

30 Burpee to Bar (6in)

-straight into-

3 Rounds

25/20 Calorie Air Bike

75 Double Unders

(Scale)

For Time:

20 Up Downs

-straight into-

3 Rounds

15/12 Calorie Air Bike

60 SIngle Unders

Target time: 12:00-14:00

Time cap: 17:00

Fitness (Time)

6 Rounds

15/12 Cal Row

12 Box Step over

10 Burpee Over Lin

Rest 1 min between Rounds

Mobility (No Measure)

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

1 Minute Forearm Smash

1 Minute Couch Stretch

1 Minute Calf Foam Rolling

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.
Forearm Smash

Couch Stretch

Calf Foam Rolling