BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

20/15 Calorie Ski

5 Renegade Row (1 Rep = Push Up + Row Right Arm + Push Up + Row Left Arm) (Moderate)

10 Bench/Box Dips

20/15 Calorie Bike

10 Alternating DB Hammer Curls (Moderate)

10 Single DB Double Head Bicep Curl (Moderate)

400m Run

10 Single KB Front Rack Step Ups (5 Right Arm / 5 Left Arm) (Moderate)

10 KB Russian Twist (1 Rep = Right + Left)

PERFORMANCE

Metcon (Time)

4 Rounds

800m Run

10 Devil Presses (2×50/2×35)

20 Box Step Ups (24/20)

*Wear a 20/14# vest.
Time cap: 35:00