BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

20/15 Calorie SKi

200m KB Farmer Carry (Moderate/Heavy)

20 Alternating KB Gorilla Rows

20/15 Calorie Bike

20 Empty Barbell Curls

20 Empty Barbell Strict Press

20/15 Calorie Row

20 Row Pike Ups

20 Russian Twists

PERFORMANCE

Metcon (Time)

5 Rounds

500m Row

100ft Walking Lunge

10 KB Swings (53/35)

*Wear a 20/14# vest.