SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

35:00 AMRAP (FOR QUALITY)

25/20 Calorie Bike

5 Bench Press (Heavy)

10 Ring Dips (OR 15 Bench Dips)

25/20 Calorie Ski

5 AlternatingDB Bicep Curls (Heavy) (10 Total Reps

10 Single DB Head Curls

25/20 Calorie Row

5 Hanging Straight Leg Raises (OR 10 Hanging Knee Raises)

100′ Front Rack KB Carry (Moderate)

PERFORMANCE

Metcon (Time)

5 rounds

18 Toes to Bar

9 Shoulder to Overhead (135/95)

54 Double Unders
TARGET SCORE:

Target Time: Sub 10:00

Time Cap: 15:00

Zone 2 (Checkmark)

15:00 – 20:00 Zone 2 on Echo Bike