BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

10 Ring Rows

20/15 Calorie Ski

20 Alternating DB Hammer Curls (Total) (Moderate)

20 Banded Tricep Extensions

200m Run

30 Russian Twists

300′ DB Farmer Carry (Heavy)

20/15 Calorie Row

PERFORMANCE

Metcon (Checkmark)

10 Sets

1:00 Bike

1:00 Row

1:00 Ski

Use the last 10 seconds of each minute to transition to the next movement.

Stay in Zone 2