SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

3 Sets

1:00 Cardio

7 DB Bench Press (Increasing Weight)

7 Banded Bicep Curls

7 Banded Rows on Rig

:15 Handstand Hold (OR Plank)

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

20 Cal Bike

10 DB Bench Press

10 Bench Dips

20 Cal Row

10 Alt DB Bicep Curls

10 DB Bent Over Rows

20 Cal Ski

100ft DB Farmer Carry

:30 Handstand Hold (OR :30 Plank)
*Moderate weight across all DB movements.

*DB Bench Press, Bent Over Row and Farmer Carry should be the same weight.

*Alt DB Bicep Curls will be at less weight than the other three movements.