BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Bike

10 DB Bench Press (Moderate)

10 DB French Press (Moderate)

20/15 Calorie Ski

100ft KB Farmer Carry (Moderate/Heavy)

:45 KB Farmer Carry Hold (Moderate/Heavy)

20/15 Calorie Row

10 Row Pike Ups

:45 Plank

PERFORMANCE

VEST SUNDAY (Time)

“GHOST 31”

4 Rounds for Time

800 meter Run

3 Burpee Pull-Ups

18 Box Jumps (24/20 in)

22 Walking Lunges (Left+Right=1)

Wear a Weight Vest (20/14 lb)