SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Metcon (Checkmark)

FOR QUALITY

4 Rounds

10 Ring Row – Feet Elevated

15 Ring Dips (OR Bench Dips)

15 Seated Alternating DB Curl

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

100′ Double DB Overhead Carry (Left– as heavy as possible)

100′ Double DB Overhead Carry (Right – as heavy as possible)

-Rest 1-2 min b/t round-

Metcon (Checkmark)

*Optional Echo Bike Workout

3 Sets

5 Cals (Gradual Acceleration to RPE10)

2 Min Easy Pace

8 Sals at RPE9 Sprint

*2 Min Rest between sets.

-Rest 3 Min-

9 Cals at RPE7-8

1 Min Easy Pace, 1 Min Rest

15 Cals at RPE7-8

1 Min Easy Pace, 1 Min Rest

18 Cals at RPE7-8

3 Min Easy Pace