BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

10 KB Gorilla Rows

20/15 Calorie Ski

20 Alternating DB Hammer Curls (Total) (Moderate)

20 Banded Tricep Extensions

200m Run

30 Russian Twists

300′ KB Farmer Carry (Heavy)

20/15 Calorie Row

PERFORMANCE

VESTED SUNDAY (Time)

“ELMSY”

Buy In: 400m Run

10 Rounds

10 Push Ups

10 KB Swings (53/35)

10 Box Jumps (24/20)

Buy Out: 400m Run

*Wear a 20/14# Vest