SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

20/15 Calorie Bike

10 Bench Press (135/95) (OR Moderate)

12 Ring Dips (OR 20 Bench Dips)

20/15 Calorie Row

10 Seated DBPress

12 Hammer Curls (Both arms at the same time)

20/15 Calorie Ski

10 DB Weighted Sit-Ups

12 Flutter Kicks (R+L = 1 rep)

PERFORMANCE

Metcon (Time)

Vested Easter Sunday:

5 rounds for time:

Weight: 115/75 lbs

12 deadlifts

9 hang power cleans

6 push jerks

400 meter run