BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

15 DB Bench Press

15 DB Bent Over Rows

200m Run

10 Push Ups

10 Ring Rows

200m Run

PERFORMANCE

Metcon (5 Rounds for calories)

5 Sets

AMRAP 3 Minutes

20 Bench Press (135/95)

Max Calorie Row

-Rest 1 minute between sets-
TARGET SCORE

Target Calories each set: 35/28 calories

Minimum Calories before scaling: 28/20 Calories

FINISHER

Metcon (Checkmark)

3 Rounds

15 Banded Tricep Extensions

15 Standing Barbell Curl

10 Kettlebell Side Bend (each side)

10 Strict Hanging Leg Raise (OR Knee Raises

-Rest 2 min b/t round-