BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Pause Squat

Build up to a Heavy Back Pause Squat (3-seconds)

in 15:00

Telluride (5 Rounds for time)

(RX’d)

Every 3:00 (5 sets)

12/10 Calorie Air Bike

8 Back Squats (185/125)

50ft Walking Lunge

* Bar can be taken from the rack.

(Scale)

Every 3:00 (5 sets)

8/7 Calorie Air Bike

8 Dumbbell Front Squats (light)

25ft Walking Lunge

Target time each set: 1:40-1:55

Time cap each set: 2:30

Mobility (No Measure)

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

20x Scorpion Kicks (each side)

1 Minute Band Wrist Mobilization

2x 10 Down Dog

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.
Scorpion Kicks

Band Wrist Mobilization

Down Dog

Fitness Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

12/10 Cal Row

8 Ring Rows

6 Burpees

DB Good Mornings (Checkmark)

1 Video

1×15

3 sets: 15 reps – RPE 7

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

Hamstring Ring Curls (Checkmark)

1 Video

1×15

3 sets: 15 reps – RPE 7

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