BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

10 Barbell Bench Press (Moderate)

15 Banded Tricep Extensions

20/15 Calorie Bike

10 DB Hammer Curls (Moderate)

15 DB Seated Strict Press (Moderate)

20/15 Calorie Row

10 V-Ups

15 Flutter Kicks (L+R = 1 Rep)

PERFORMANCE

Vested Sunday (Time)

6 Rounds

30/24 Calorie Bike

20 Burpee to 6” Target

10 Alternating DB Snatches (70/50)

*Wear a 20/14# vest