BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

20/15 Calorie Bike

10 Bench Press (Moderate)

15 Banded Tricep Extensions

20/15 Calorie Ski

10 Alternating DB Bicep Curls (Each arm) (Moderate)

10 Ring Rows

20/15 Calorie Row

10 Step Back Lunges

100′ KB Farmer Carry (Heavy)

PERFORMANCE

Metcon (10 Rounds for time)

10 Sets

20/16 Calorie Row

10 Lateral Burpees over Rower

Rest 1:00 between sets
TARGET SCORE

Target time: Sub 1:30

Time cap: 2:00