SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

3 Rounds

1:00 Cardio

5 Empty Barbell Bench Press

10 Scap Pulls

10 Alternating DB Bicep Curls

20 Single Unders

FITNESS / PERFORMANCE

Metcon (Checkmark)

FOR QUALITY

30:00 AMRAP

10 Bench Press

20 Tricep Extensions

50 Double Unders (OR Single Unders)

10 Strict Pull-Ups

20 Alternating DB Bicep Curls

30/20 Calorie Row

10 PVC Pipe Abmat Sit Ups

20 Russian Twist

30/20 Calorie Bike