SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

20/15 Calorie Row

12 DB Bench Press (Moderate)

12 Push Ups

20/15 Calorie Ski Erg

12 DB Hammer Curls (Moderate)

12 Ring Rows

50 Double Unders (OR 100 Single Unders)

12 DB AbMat Sit Ups

:45 Plank

PERFORMANCE

VESTED SUNDAY (AMRAP – Rounds and Reps)

“YLLESCAS”

For Total Reps

Buy-In: 1 mile Run

Then, AMRAP in 15 minutes of:

12 Push-Ups

10 Wall Ball Shots (20/14 lb, 10/9 ft)

28 Sit-Ups

Wear a Weight Vest (20/14 lb)

*Score mile time in notes.
Background: This workout is dedicated to Captain Robert J. Yllescas, 31, who died on December 1, 2008 from wounds he suffered on October 28th when a makeshift bomb detonated near his unit in Afghanistan. He was assigned to the 6th Squadron, 4th Cavalry Regiment, 3rd Brigade Combat Team 1st Infantry Division out of Fort Hood, Texas.