SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

200′ KB Farmer Carry

10 KB Deadlifts

20/15 Calorie Ski

20 Barbell Bench Press (Light)

10 Strict Pull-Ups

20/15 Calorie Bike

20 Alternating DB Bicep Curls (10 each arm)

10 Single DB Head Curls

PERFORMANCE

Conditioning (9 Rounds for time)

3 Sets:

1000m Row

-rest 2 minutes after each set-

6 sets:

500m Row

-rest 1 minute after each set-
Time Cap each set: 4:00/4:25 for the 1000m and sub 1:55/2:10 for the 500m