BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Checkmark) 30:00 AMRAP (FOR QUALITY) 20 Calorie Row 15 Bench Dips (OR Ring Dips) 15 DB Bench Press 20 Calorie Ski 15 Barbell Curls 15 Barbell Strict Press 20 Calorie Bike 15 Bent Over Row (each side) 15 DB Shrugs PERFORMANCE Metcon (Distance) Conditioning 4 Sets (Odd Sets: Ski, Even Sets: Row) 15 Sec Easy, 15 Sec Moderate, 15 Sec Fast (45 seconds) -Rest 30 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast (1 minute 15 seconds) -Rest 60 Sec- 15 Sec Easy, 15 Sec Easy/Moderate, 15 Sec Moderate, 15 Sec Moderate/Fast, 15 Sec Fast, 15 Sec Faster, 15 Sec Fastest (1 minute 45 seconds) -Rest 90 Sec b/t sets-
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