BLK LBL Fitness Club – FITNESS / PERFORMANCE

Numbuh Three (Distance)

Tabata Row (20 rounds)

20-seconds Max Distance Row

10-second Rest

Target Total Meters:

Men: 1900+ Meters

Women: 1600+ Meters

BLFC Mini-Pump – Leg Day (Checkmark)

3 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality

-rest 30 seconds-

10 Hamstring Ring Curls @ moderate weight – maintain quality

-rest 30 seconds-

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 minutes between 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
Barbell Romanian Deadlift

Hamstring Ring Curls

Seated Dumbbell Calf Raise

Mobility (No Measure)

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

15x Bootstrappers

2x 15 Adductor Rockbacks

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.
Bootstrappers

Adductor Rockbacks

Down Dog

Cooldown/Mobility

Fitness (AMRAP – Rounds and Reps)

30 min AMRAP

30 Cal Air Bike

12 Wall Balls

60 yd sled push sprint (2-45lbs)/(1-45lb)