SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP (FOR QUALITY)

20 Empty Barbell Bench Press

20 Banded Tricep Extensions

20/15 Calorie Bike

20 Alternating DB Hammer Curls

20 Banded Face Pulls

20/15 Calorie Ski

20 AbMat Sit Ups

20 V-Ups

20/15 Calorie Row

PERFORMANCE

VESTED SUNDAY (Time)

10 Rounds

200m Run

10 KB Swings

50ft Walking Lunge

*Wear a 20/14# vest.