BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

10 Strict Pull-Ups

10 DB Hammer Curls

20/15 Calorie Bike

10 DB Bench Press

10 Push Ups

20/15 Calorie Ski

10 DB French Press

10 Bench Dips

PERFORMANCE

WAYLAND (Time)

For Time

1 mile Run

Then, 2 Rounds of:

28 Burpees

87 Air squats

Finally, complete:

1 mile Run

Wear a Weight Vest (20/14 lb)