BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

10 Barbell Bench Press (Moderate)

15 Banded Tricep Extensions

20/15 Calorie Bike

10 DB Hammer Curls (Moderate)

15 DB Seated Strict Press (Moderate)

20/15 Calorie Row

10 V-Ups

15 Flutter Kicks (L+R = 1 Rep)

PERFORMANCE

Metcon (Time)

10 Rounds

15 AbMat Sit Ups

10/8 Calorie Bike

5 Dumbbell Push Press (2×50/2×35)

*Wear a 20/14# vest.