BLK LBL Fitness Club – FITNESS / PERFORMANCE

Wapiti (3 Rounds for time)

(RX’d)

3 sets:

30/24 Calorie Air Bike

100ft Dumbbell Walking Lunge (50s/35s)

-rest 3:00 between sets-

(Scale)

3 sets:

20/16 Calorie Air Bike

50ft Single Dumbbell Walking Lunge (light)

-rest 3:00 between sets-

Target time each set: 4:00-5:00

Time cap each set: 6:00

Overall time cap: 24:00

Kettlebell Front Rack Hold (Weight)

Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold at a challenging weight

-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Fitness (AMRAP – Rounds and Reps)

25 min AMRAP

300m Ski

15 yd walking lunge

15 Bar/Box/Floor push up

15 Weighted Sit Ups

15yd Walking lunge

BLFC Successory (Checkmark)

6 Goblet Hold Cossack Squats (each side) @8-9/10 RPE

10 B-Stance Single-Arm Dumbbell Row (each arm) @8-9/10 RPE

*Rest as needed between sets.

**Log all weights in notes.

Athletes Notes

Goblet Hold Cossack Squats

B-Stance Single Arm Dumbbell Row