SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

3 Sets:

100m Run

:15 KB Farmer Carry Hold

10 DB Bicep Curls (Increasing to workout weight)

5 DB Strict Press

10 Scap Pulls

FITNESS / PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP

200m KB Farmer Carry

20 Alt DB Hammer Curls (10 Right/ 10 Left)

20 DB Strict Press (Same weight as Hammer Curls)

10 Strict Pull Ups

400m Run

10 Strict Pull Ups

20 Banded Tricep Extension

20 DB Push Press
KB Farmers Carry: Moderate to Heavy KB

DB Movements: Light ot Moderate