SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Chin Ups

15 Push Ups

20 Calorie Ski

10 DB Bench Press

15 DB Bent Over Rows

20 Calorie Row

10 DB Hammer Curls

150′ DB Farmer Carry

20 Calorie Bike

PERFORMANCE

Metcon (Time)

800m Run

50 Box Step Ups (24/20)

50 KB Swings (53/35)

800m Run

50 Box Step Ups

50 KB Swings

800m Run

*Wear a 20/14# vest.