BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

20/15 Calorie Ski

5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate)

10 Bench/Box Dips

20/15 Calorie Bike

10 Alternating DB Hammer Curls (Moderate)

10 Single DB Double Head Bicep Curl (Moderate)

400m Run

10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate)

10 KB Russian Twist (1 Rep = Right + Left)

PERFORMANCE

VESTED SUNDAY (Time)

200m Run

5 Burpees

5 Air Squats

400m Run

10 Burpees

10 Air Squats

600m Run

15 Burpees

15 Air Squats

800m Run

20 Burpees

20 Air Squats

600m Run

15 Burpees

15 Air Squats

400m Run

10 Burpees

10 Air Squats

200m Run

5 Burpees

5 Air Squats

*Wear a 20/14# vest