BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

10 Banded Tricep Extensions

20/15 Calorie Ski

20 Alternating DB Bicep Culs (Moderate)

200m Run

10 Row Pike Ups

1:00 Plank

PERFORMANCE

VESTED SUNDAY (Time)

6 Rounds

20/15 Calorie Bike

50′ Walking Lunge

20 Burpee Over Line

Wear a 20/14# vest.