BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

20 Alternating DB Curls (10 each arm)

10 DB Reverse Flys

20/15 Calorie Ski

20 Banded Tricep Extensions

10 DB Push Ups

20/15 Calorie Bike

20 DB Sit-Ups

10 DB Russian Twist (R+L = 1 Rep)

PERFORMANCE

VESTED SUNDAY (Time)

100/80 Calorie Bike

5 Rounds

20 KB Swings

20 Push Ups

20 Sit Ups

100/80 Calorie Bike

*Wear a 20/14# vest
Time Cap: 30:00