BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed Target time: Sub 25:00 Time cap: 30:00 BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pull Ups @ moderate weight – maintain quality -rest 30 seconds- 10 Double DB Standing Bent Over Row @ moderate weight – maintain quality -rest 30 seconds- 10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – 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...
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