BLK LBL Fitness Club – FITNESS / PERFORMANCE Pause Split Jerk Pause Split Jerk 3×2 – Skill Focus (Split Jerk) Split Jerk Footwork Drill (3×3) Pause Split Jerk (3×2 @ light/moderate) Death Valley (Time) (RX’d) For Time: 30 Burpee to Bar (6in) -straight into- 3 Rounds 25/20 Calorie Air Bike 75 Double Unders (Scale) For Time: 20 Up Downs -straight into- 3 Rounds 15/12 Calorie Air Bike 60 SIngle Unders Target time: 12:00-14:00 Time cap: 17:00 Fitness (Time) 6 Rounds 15/12 Cal Row 12 Box Step over 10 Burpee Over Lin Rest 1 min between Rounds Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Forearm Smash 1 Minute Couch Stretch 1 Minute Calf Foam Rolling Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then...
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