BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

200m Run

10 Bench Press (moderate)

10 Banded Tricep Extensions

20 Calorie Ski

10 Alternating DB Curls (each side)

10 Single DB Curls

20 Calorie Row

100′ KB Farmer Carry (heavy)

100′ Walking Lunge (body weight)

PERFORMANCE

Metcon (Time)

40-30-20-10

Push-ups

Calorie Row
TARGET SCORE:

Target time: Sub 12:00

Time cap: 15:00

Metcon (Checkmark)

ACCESSORY

3-4 Rounds

10 Banded Tricep Extension

10 DB Curls

15 Russian Twist (each side)

:30 Side Plank (each side)

:30 Plank