BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

10 Barbell Bench Press (Moderate)

10 Ring Dips (OR 20 Bench Dips)

400m Run

20 Alternating DB Hammer Curls (Moderate)

10 Strict Chin Ups

20/15 Calorie Row

20 Weighted AbMat Sit Ups (DB or plate)

:30 Plank

20/15 Calorie Bike

PERFORMANCE

Vested Sunday (Time)

For Time

400m Run

60 Push Ups

60 Box Step Ups (24/20)

400m Run

60 Push Ups

60 Box Step Ups (24/20)

400m Run

*Wear a weight vest (20/14)