BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

200′ KB Farmer Carry

10 KB Deadlifts

20/15 Calorie Ski

20 Barbell Bench Press (Light)

10 Strict Pull-Ups

20/15 Calorie Bike

20 Alternating DB Bicep Curls (10 each arm)

10 Single DB Head Curls

PERFORMANCE

Metcon (Time)

50-40-30-20-10

Calorie Bike

Push Ups

AbMat Sit Ups

Air Squats

Wear a 20/14# Vest