SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

1:00 Ski Erg

10 Bench Press (95/65)

15 Banded Tricep Extensions

1:00 Row

10 KB Sumo Deadlift High Pulls (53/35)

16 Box Step Ups

1:00 Bike

10 Barbell Rollouts

15 Leg Raises

PERFORMANCE

VESTED SUNDAY (Time)

6 Rounds

12/10 Calorie Bike

15 Russian KB Swings (53/35)

15 AbMat Sit Ups

10 Box Jump Overs (24/20)

Wear a 20/14# vest.