BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

100 Single Unders (OR Double Unders)

10 KB Gorilla Rows (Each Side)

150′ KB Farmer Carry

20/15 Calorie Row

10 Bench Press (Moderate)

10 Ring Dips

20/15 Calorie Bike

10 DB Hammer Curls

10 DB Strict Press

PERFORMANCE

Conditioning (Checkmark)

3 Sets

400m Row or Ski at RPE7

45sec Bike at RPE3

400m Row or Ski at RPE7

45sec Bike at RPE3

400m Row or Ski at RPE7

45sec Bike at RPE3

400m Row or Ski at RPE7

45sec Bike at RPE3

*Rest 4 Min between sets.