BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

20 Push Ups

10 Ring Dips (OR 20 Bench Dips)

20/15 Calorie Bike

20 Barbell Bicep Curls

10 Barbell Bent Over Row

20/15 Calorie Row

20 AbMat Sit-Ups

10 Row Pike Ups

PERFORMANCE

Metcon (Checkmark)

12 minute EMOM

200/175m Row

-rest 1 minute-

6 Minute EMOM

6 Power Snatches (135/95) OR (95/65)

-rest 1 minute-

6 Minute EMOM

6 Power Clean and Jerks (135/95) OR (95/65)