BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Deadstop Shoulder Press 6 sets 2 Dead-Stop Shoulder Press (Build in weight) – Rest 60-90 seconds between sets- Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 1 Minute Dorsiflexion Matrix 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. Shoo the Cat Dorsiflexion Matrix Sabercat (3 Rounds for reps) (RX’d) 3 sets 3:00 AMRAP 30/24 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run rep is 25 feet down + 25 feet back. (Scale) 3 sets 3:00 AMRAP 20/15 Calorie Row Max 50ft Shuttle Runs -rest...
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