SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (No Measure)

30:00 AMRAP

20/16 Calorie Bike

10 DB Bench Press

20 GHD (OR 30 AbMat Sit-ups)

20/16 Calorie Row

10 Strict Pull-Ups

20 DB Bicep Curls

20/16 Calorie Ski

10 Banded Tricep Extensions

20 Flutter Kicks

PERFORMANCE

THE CHIEF – ENDURANCE VERSION (AMRAP – Rounds and Reps)

5:00 AMRAP

Max Cal Bike

-Rest 1:00

Then, five 3-minute AMRAPs of:

3 Power Cleans (135/95 lb)

6 Push-Ups

9 Air Squats

Rest 1 minute after each AMRAP

-Rest 1:00

For Time

1 Mile Run

*Wear 20/14# Vest