SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (3 Rounds for time)

4-8-12-16

DB Bench Press (2×50/2×35)

Strict Chin Ups

Calorie Bike

Rest 5:00

4-8-12-16

Push Ups

DB Bicep Curls (2×35/2×20)

Calorie Row

Rest 5:00

4-8-12-16

Bench Press (135/95)

Ring Rows

Calorie Ski
Time cap: 10:00 per workout

PERFORMANCE

Conditioning (3 Rounds for time)

3 sets:

4 Rounds

20 Calorie Bikeat RPE7,

45sec Ski at RPE3,

-no rest b/t rounds-

-Rest 4min b/t sets-