Friday, December 14th


BLDR60

a) 10 RFT

14 RKBS (heavy)

8 Burpee BJO

2 Legless Rope Climbs

b) EMOM x 10

Min 1: 15 V-ups

Min 2: 45 sec Plank Hold


BLDR45

a) EMOM x 8

Min 1: 12 Seesaw Row (6 each, heavy)

Min 2: 20 sec Side Plank (each)

b) 4 Rounds

400m Run

60 sec Active Recovery Bike/Row

20 Burpees (or 1-minute max effort)

60 sec Active Recovery Bike/Row


BLDR30

AMRAP 14

300/250m Row

50 Single-Unders

30 Alternating Lunges

Park Roberts