BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP

(FOR QUALITY)

20/15 Calorie Bike

15 GHD (OR 20 AbMat Sit Ups)

10 Barbell Roll Outs

20/15 Calorie Row

10 Empty Barbell Bicep Curls

10 Empty Barbell Strict Press

200m Run

20 Box Step Ups

10 Ring Dips (OR 20 Bench Dips)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

27 Air Squats

21/16 Calorie Bike

15 Push Ups

9 KB Swings (53/35)

*Wear a 20/14# vest.