SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Bench Press (Moderate)

5 Strict Pull Ups

20/15 Calorie Row

10 Ring Rows

5 Ring Dips (OR 15 Bench Dips)

20/15 Calorie Ski

15 Leg Raises

30 Flutter Kicks

:30 Plank

PERFORMANCE

VESTED SUNDAY (Time)

6 Rounds

25/20 Calorie Bike

8 Pull Ups

8 Deadlifts (115/80)

8 Hang Power Cleans (115/80)

*Wear a 20/14# vest.