Friday, December 28th


BLDR60

a) 3 Rounds

15 Strict Press

15 GHDSU

Rest 2 minutes

b) 2 RFT  

50/40 Cal Bike

Rest 3 minutes (walking rest)


BLDR45

a) EMOM x 10

Min 1: 5 SA DB Bench Press (each)

Min 2: 10 Bent Over Rows

b) For time

800m Run

500/400m Row

800m Run


BLDR30

For time

500/400m Row

Rest 2 minutes

5 Rounds  (or 8 minutes)

10 Push-ups

15 Medball Cleans

20 Single-Unders

Rest 2 minutes

500/400m Row

Park Roberts