SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

20 Calorie Ski

12 KB Swings

12 Banded Tricep Extensions

20 Calorie Bike

12 DB Strict Press (Moderate Weight)

12 DB Curls (Moderate Weight)

20 Calorie Row

12 Bench Press (Moderate Weight)

50′ Single DB Overhead Carry (Right)

50′ Single DB Overhead Carry (Left)

PERFORMANCE

VESTED SUNDAY (AMRAP – Rounds and Reps)

“BUBBA”

AMRAP in 20 minutes

6 Dumbbell Man Makers (2×55/35lb)

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.