SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

20/15 Calorie Ski

20 Hand Release Push Ups

20 Bench Dips (OR Ring Dips)

20/15 Calorie Row

20 Empty Barbell Curls

20 Empty Barbell Strict Press

20/15 Calorie Bike

20 Russian Twist

20 Flutter Kicks

PERFORMANCE

Conditioning (3 Rounds for time)

4 Sets (1 Set Every 10:00)

400m Run

40/30 Calorie Bike

400m Run

*Scale bike reps to 30/24 if needed.
TARGET SCORE:

Target time: 6:00 – 7:00

Time cap: 8:00