BLK LBL Fitness Club – FITNESS / PERFORMANCE Alright, Alright, Alright (AMRAP – Rounds and Reps) (RX’d) 18:00 AMRAP 500/450m Row 25 Abmat Sit Ups 250/225m Row 25 V-Ups (Scale) 18:00 AMRAP 300/250m Row 15 Sit Ups 150/125m Row 15 Crunches Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 Rounds BLFC Mini-Pump – Legs and Glutes (Checkmark) 3-4 rounds: 10 Dumbbell Cossack Squat @ moderate weight RPE 7 -rest 30 seconds- 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 -rest 30 seconds- 12 Supermans -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 Dumbbell Cossack Squat Weighted Hip Thrusts Supermans Fitness – Endurance (3 Rounds for time) 3 Sets: 12 Cals Controlled Sprint (95-98%)...
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