SUNDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 Kettlebell Swings

100ft Single Arm Kettlebell Farmer Carry (50ft R / 50 ft L)

1:00 Meter Row

20 Box Step Ups

20 AbMat Sit Ups

1:00 Calorie Bike

:30 Plank (Right)

:30 Plank (Left)

:30 Plank

PERFORMANCE

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here