BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

40:00 AMRAP (FOR QUALITY)

10 Dumbbell Incline Bench Press

10 Banded Lat Pull Downs

1:00 Calorie Bike

10 Push Ups

10 Double Dumbbell Bent Over Rows

1:00 Calorie Ski

100ft KB Filly Cary (R/L = 50ft each)

100ft KB Farmer Carry

1:00 Calorie Row

PERFORMANCE

Small (Time)

3 Rounds For Time

1,000 meter Row

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here