BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

20 Hand Release Push Ups

20 Bench Dips (OR Ring Dips)

20/15 Calorie Row

20 Empty Barbell Curls

20 Empty Barbell Strict Press

20/15 Calorie Bike

20 Russian Twist

20 Flutter Kicks

PERFORMANCE

Vested Sunday (Time)

50-40-30-20-10

Calorie Row

Push Ups

Alternating Lunges

*200m Run after each set

*Wear a 20/14# vest