BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

20/15 Calorie Bike

20 Alternating Dumbbell Bicep Curls (total reps)

20 Banded Lat Pull Downs

20/15 Calorie Row

20 Alternating Dumbbell Bent Over Row

20 Single Dumbbell Bicep Curl

20/15 Calorie Ski

:30 Plank Right Side

:30 Plank Left Side

:30 Plank

PERFORMANCE

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here