BLK LBL Fitness Club – FITNESS / PERFORMANCE

Manark (Time)

(RX’d)

5x50ft Shuttle Runs

10 Box Jump Overs (30/24)

20 Kettlebell Swings (53/35)

6x50ft Shuttle Runs

12 Box Jump Overs (30/24)

24 Kettlebell Swings (53/35)

7x50ft Shuttle Runs

14 Box Jump Overs (30/24)

28 Kettlebell Swings (53/35)

8x50ft Shuttle Runs

16 Box Jump Overs (30/24)

32 Kettlebell Swings (53/35)

* Each shuttle run rep is 25 feet down + 25 feet back.

(Scale)

4 Rounds

4x50ft Shuttle Runs

8 Box Step Ups (20)

16 Russian Kettlebell Swings (light)

Target time: 14-16:00

Time cap: 20:00

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Reverse Leg Raises (each side)

1 Minute Dorsiflexion Matrix
Quad Foam Rolling

Reverse Leg Raises

Dorsiflexion Matrix

Fitness (AMRAP – Reps)

18 min Amrap

6-12-18-24-30-24-18-12-6

Kettlebell Clean

Goblet Squats

Kettlebell Deadlift

After each round Farmers carry 100ft

Hamstring Ring Curls (No Measure)

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets