SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

10:00 AMRAP

:30 Cardio

5 Bench Press (Building in weight each set)

6 Alternating DB Curls (Light)

8 DB Bent Over Rows

10 V-Ups

FITNESS / PERFORMANCE

Metcon (No Measure)

FOR QUALITY (FUNCTIONAL BODY BUILDING)

35:00 AMRAP

20 Calorie Bike

10 Bench Press

15 Bench Dips (OR Ring Dips)

20 Calorie Row

10 Alternating DB Hammer Curls (10 each arm = 20 total)

15 DB Bent Over Rows

20 Calorie Ski

20 Flutter Kicks (1L+1R =1 rep)

20 Russian Twists