BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20 Calorie Row

15 Bench Dips (OR Ring Dips)

15 DB Bench Press

20 Calorie Ski

15 Barbell Curls

15 Barbell Strict Press

20 Calorie Bike

15 Bent Over Row (each side)

15 DB Shrugs

PERFORMANCE

Metcon (Distance)

Conditioning

4 Sets (Odd Sets: Ski, Even Sets: Row)

15 Sec Easy, 15 Sec Moderate, 15 Sec Fast (45 seconds)

-Rest 30 Sec-

15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast (1 minute 15 seconds)

-Rest 60 Sec-

15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast, 15 Sec Faster, 15 Sec Fastest

(1 minute 45 seconds)

-Rest 90 Sec b/t sets-