SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

FOR QUALITY

10:00 AMRAP

20/15 Calorie Bike

10 Incline Bench Press (Moderate)

20 Bench Dips

– Rest 2:00 –

10:00 AMRAP

20/15 Calorie Row

10 Barbell Bicep Curls (Light/Moderate)

20 Barbell Rows (Light/Moderate)

– Rest 2:00 –

10:00 AMRAP

20/15 Calorie Ski Erg

10 Weighted Abmat Situps

20 KB March

PERFORMANCE

VESTED SUNDAY (AMRAP – Rounds and Reps)

“BUBBA”

AMRAP in 20 minutes

6 Dumbbell Man Makers (2×50/35)

7 Box Step Ups (2×55/35 lb)

Wear a Weight Vest (20/14 lb)

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.​​​​​​​