BLK LBL Fitness Club – FITNESS / PERFORMANCE American IV (AMRAP – Rounds and Reps) (RX’d) 30:00 AMRAP 1000m Row 30 GHDs (Or V-Ups) 20 Burpee over Rower (Scaled) 30:00 AMRAP 500m Row 20 Sit Ups 10 Up Downs Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 3 Rounds Sandbag Hold (Weight) Accumulate 4 minutes of a sandbag front hold at a challenging weight -rest as needed between breaks- * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes. * Score is total weight held Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 10x 5 Second Cobra 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately...
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