BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

1:00 Calorie Bike

10 Dumbbell Incline Bench

10 Dumbbell French Press

1:00 Calorie Row

10 Dumbbell Hammer Curls

5 Strict Chin Ups

1:00 Calorie Ski

20 Wall Ball AbMat Sit Ups

20 Wall Ball Russian Twist

PERFORMANCE

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here