SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

FOR QUALITY

30:00 AMRAP

100 Single Unders (OR Double Unders)

10 DB Front Shoulder Raises

10 DB Z Press

30/20 Calorie Row

10 Rings Rows

10 Hammer Curls

30/20 Calorie Ski

10 Ring Dips

:30 Plank

PERFORMANCE

Metcon (3 Rounds for time)

Conditioning:

3 sets

21-15-9

Calorie Row (OR Ski)

18-12-6 Calories Echo Bike

-Rest 1:1 b/t sets-

*Females Calories: 16-10-4 Echo Bike

TARGET SCORE:

Target time: Sub 5:00

Time cap: 8:00