BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

10 Incline DB Bench Press (Moderate)

10 Push Ups

15/12 Calorie Ski

10 DB Hammer Curls (Moderate)

10 Ring Rows

15/12 Calorie Bike

10 Strict Hanging Knee Raises

10 Russian Twists (R+L = 1 Rep)

15/12 Calorie Row

PERFORMANCE

Metcon (Time)

5 Rounds

500m Row

10 Push Ups

50ft Walking Lunge

10 Push Ups

*Wear a 20/14# vest.