BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Bike

10 DB Bench Press

20 Bench Dips

20/15 Calorie Row

10 DB Weighted Sit-ups

20 DB Weighted Russian Twist

20/15 Calorie Ski

10 Empty Barbell Bicep Curls

20 Empty Barbell Bent Over Rows

PERFORMANCE

Conditioning (5 Rounds for time)

5 Sets:

15 Calorie Ski

20 Calorie Row

15 Calorie Ski

– Rest 1:1 between sets.

Pump Session (Checkmark)

3-4 Rounds

10 Chin Ups

15 Double DB Skull Crushers

15 Standing Barbell Curl