BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Time)

30:00 AMRAP

20/15 Calorie Bike

10 Bench Press (Moderate)

15 Banded Tricep Extensions

20/15 Calorie Ski

10 Alternating DB Bicep Curls (Each arm) (Moderate)

10 Ring Rows

20/15 Calorie Row

10 Step Back Lunges 100′ KB Farmer Carry (Heavy)

PERFORMANCE

VESTED SUNDAY (Time)

5 Rounds

20/15 Calorie Row

100′ Walking Lunge

200m Run

10 KB Push Press (2×53/2×35)

*Wear a 20/14# vest.