BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Back Rack Step Back Lunges

5 sets

10 Back Rack Step Back Lunges (moderate weight)

-10 reps total, alternate legs each rep

– Rest 60-90 seconds between sets

Kala (10 Rounds for time)

(RX’d)

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (115/80)

(KG conv: 52.5/35 C&J)

Scale

Every 1:00 (10:00)

5 Up Downs

5 Dumbbell Clean and Push Press (light)

Target time each set: Sub 30-seconds

Time cap each set: 40-seconds

Fitness (No Measure)

PART A: 5 Rounds

Echoe Bike

:40 sec work/:20 sec rest

PART B: 3 Rounds

8 PVC Good Morning

6 Up Down

4 Box step up each leg

PART C: 15:00 Amrap

2 Dbell Deadlift (medium/heavy)

4 Burpee Box Jump/ Step Over (20″ box)

6 Cal Assault Bike