BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace. Performance / Fitness Chocolate and Strawberries (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Scale Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds
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