BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...
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