BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

10 Barbell Bench Press (Moderate)

15 Banded Tricep Extensions

25/20 Calorie Row

100′ KB Farmer Carry (Heavy)

:30 Bar Hang

25/20 Calorie Bike

10 Alternating DB Bicep Curls (Heavy)

:30 Plank

25/20 Calorie Ski

PERFORMANCE

VESTED SUNDAY (Time)

5K Run

*Wear a 20/14 vest
Athletes will start at BLK LBL and run to the park. Follow the running path around the park and loop back around on the path. Continue the run back to BLK LBL.

Map of the running path at the park below.