BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

50 Single Unders (OR 50 Double Unders)

12 KB Swings

12 Ring Dips (OR Bench Dips)

20 Calorie Bike

12 DB Strict Press (Moderate Weight)

12 DB Curls (Moderate Weight)

20 Calorie Row

12 Bench Press (Moderate Weight)

50′ Single DB Overhead Carry (Right)

50′ Single DB Overhead Carry (Left)

PERFORMANCE

3 sets

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD Sit Ups (Or 30 Abmat Situps)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 Toes to bar

-Rest 3 minutes between sets-

TARGET SCORE:

Target time: Sub 5:00

Time cap: 7:00

Accessory (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Double DB Z-Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

Rest 2:00 between sets.