WEDNESDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS/PERFORMANCE

Metcon (Time)

Teams of 3

240/192 Calorie Bike

5000/4000m Row

5000/4000m Ski

*All three athletes working at the same time -switch as desired.

Individual Version

90/72 Calorie Bike

1500/1250m Row

1500/1250m Ski
TARGET SCORE:

Target Time: Sub 20:00

Time Cap: 30:00

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.