BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bubba (8 Rounds for time)

(RX’d)

8 Sets

8 Thrusters (95/65)

8 Burpee Over Bar

-rest 1:1 between sets-

(Scale)

8 Sets

8 Dumbbell Thrusters (light)

8 Up Downs

-rest 1:1 between sets-

Target time each set: sub 1:00

Time cap each set: 1:30

Accessory (Time)

Accumulate 3:00 minutes of each:

Dead Hang Hold on pull up bar

Handstand Hold against wall

You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.

There is a 12 minute time cap.

Scaling options:

Double Dumbbell/Kettlebell Farmer Carry Hold

Plank Hold or Knee Plank Hold

You can also scale down to accumulating 2 minutes instead of 3.

Fitness (Time)

2-4-6-8-10-12-14-16-18-20

Kettlebell swings

Air squats

Calorie Assault bike