BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (FOR QUALITY) 20/15 Calorie Bike 20 Alternating Dumbbell Bicep Curls (total reps) 20 Banded Lat Pull Downs 20/15 Calorie Row 20 Alternating Dumbbell Bent Over Row 20 Single Dumbbell Bicep Curl 20/15 Calorie Ski :30 Plank Right Side :30 Plank Left Side :30 Plank PERFORMANCE Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
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