BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

10 Bench Press (Moderate)

10 Ring Dips (20 Bench Dips)

20/15 Calorie Bike

20 Alternating DB Bicep Curls (10 per side) (Moderate)

10 Single DB Double Head Bicep Curls

20/15 Calorie Ski

150′ KB Farmer Carry (Heavy)

:45 Plank

PERFORMANCE

VESTED SUNDAY (Time)

“CHAPMAN”

For Time

1,200 meter Run

100 Push-Ups

25 Broad-Jumps

100 Sit-Ups

1,200 meter run

100 Push-Ups

25 Broad Jumps

100 Sit-Ups

1,200 meter Run

Wear a Weight Vest (20/14 lb)
Time Cap: 45:00

Background: This Hero workout is dedicated to Master Sgt. John A. Chapman, a US Air Force Combat Controller (Special Forces), who was killed in action in Afghanistan on March 4, 2002, during the Battle of Takur Gar. His actions during that battle would result in the Medal of Honor.