BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP

20/15 Calorie Bike

10 KB Gorilla Rows

100′ KB Farmer Carry

20/15 Calorie Ski

10 Banded Tricep Extensions

10 Push Ups (OR Ring Push Ups)

20/15 Calorie Ski

10 Reverse Crunches

10 Russian Twists

PERFORMANCE

Conditioning (Checkmark)

Run/Row:

8 Min Run at Easy/Mod Pace

2 Min Row at Easy Pace

-Rest 2 Min-

6 Min Run at Moderate Pace

4 Min Row at Easy Pace

-Rest 2 Min-

4 Min Run at Mod/Fast Pace

6 Min Row at Easy Pace

-Rest 2 Min-

1 Min Run at Fast Pace

8 Min Row at Easy Pace

1 Min Run at Fastest Pace

Cool Down: 5 min easy Run