BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Air Bike -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 10 Roll and Reach 4 Back Rack Step Back Lunges (empty bar) 2. Strength 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 3 Strict Sit Ups Strength/Accessory Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Workout Free Jacks (Time) Freedom (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike Independence 50/40 Calorie Air Bike 75 Strict Sit Ups 50/40 Calorie Air Bike Liberty 40/32 Calorie Air Bike 80 Sit Ups 40/32 Calorie Air Bike Target...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32 Calorie Air Bike 80 Sit Ups 40/32 Calorie Air Bike Target time: 13-15 minutes Time cap: 18:00 Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Seated Biceps Stretch 1 Minute Couch Stretch 1 Minute Foot Smash 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. Seated Biceps...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32 Calorie Air Bike 80 Sit Ups 40/32 Calorie Air Bike Target time: 13-15 minutes Time cap: 18:00 Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Seated Biceps Stretch 1 Minute Couch Stretch 1 Minute Foot Smash 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. Seated Biceps...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32 Calorie Air Bike 80 Sit Ups 40/32 Calorie Air Bike Target time: 13-15 minutes Time cap: 18:00 Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Seated Biceps Stretch 1 Minute Couch Stretch 1 Minute Foot Smash 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. Seated Biceps...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Rack Step Back Lunges 5 sets 8 Back Rack Step Back Lunges (moderate weight) -8 reps total, alternate legs each rep – Rest 60-90 seconds between sets Free Jacks (Time) (RX’d) 60/48 Calorie Air Bike 90 Strict Sit Ups 60/48 Calorie Air Bike (Scale) 40/32 Calorie Air Bike 80 Sit Ups 40/32 Calorie Air Bike Target time: 13-15 minutes Time cap: 18:00 Cooldown/Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Seated Biceps Stretch 1 Minute Couch Stretch 1 Minute Foot Smash 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. Seated Biceps...Read more