BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

10 DB Bench (Moderate)

10 Ring Dips

20/10 Calorie Row

10 Seated DB Bicep Curls (Moderate) (each side)

10 DB Bent Over Rows (Moderate) (each side)

20/15 Calorie Ski

20 Weighted AbMat Sit-Ups

:30 Plank

PERFORMANCE

VESTED SUNDAY (Time)

7 Rounds

20/15 Calorie Bike

10 KB Deadlifts (2×70/2×53)

200′ Farmer Carry (2×70/2×53)

10 Box Jumps (24/20)

*Wear a 20/14# vest.
Time cap: 40:00