BLK LBL Fitness Club – FITNESS / PERFORMANCE

Battle Cat (Weight)

(RX’d)

Every 1:30 (9:00)

12/10 Calorie Row (Or Ski)

5 Hang Squat Snatches (50% of Snatch 1RM)

(Scale)

Every 1:30 (9:00)

8/7 Calorie Row (Or Ski)

8 Hang Dumbbell Snatch (light)

Target time each set: 45-60 seconds

Time cap each set: 1:10

BLFC Mini-Pump – Shoulders (4 Rounds for weight)

4 Rounds

10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7

-rest 30 seconds-

10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7

-rest 2 minutes b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Score the Strict Press, comment with the DB Raise
DB Snow Angel Raise

Fitness (AMRAP – Rounds and Reps)

25 min Amrap

12 Up Downs

12/10 cal on Assault bike

24 Abmat sit ups

12 Floor plate press (heavy)

24 Abmat sit ups

12/10 Cal on assault bike

10 Up Downs

– Rest 2:00 after each round-