BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

10 DB Bench Press

10 DB French Press

20/15 Calorie Bike

10 Alternating DB Seated Bicep Curls

5 Chin Ups

20/15 Calorie Ski Erg

100ft DB Farmer Carry

10 Strict Hanging Knee Raises

20/15 Calorie Row

PERFORMANCE

Metcon (Time)

Buy In: 800m Run

20-18-16-14-12-10-8-6-4-2

Single Arm DB Thrusters (50/35)

Box Jumps (OR Step Ups) (24/20)

Buy Out: 800m Run
Wear a 20/14# vest.

Time Cap: 30:00