Friday, January 4th


BLDR60

a) EMOM x 10

Min 1: 18 Pistols (9 each)

Min 2: 3-5 Muscle-ups (or MU practice drills)

b) AMRAP 12

150 Wallballs

90 Double-Unders

30 Bar Muscle-Ups (or Burpee Pull-ups)


BLDR45

a) Tempo Bench Press (3x8, rest 90 seconds; 3111)

b) 3 Rounds

400m Run (mod)

300/250m Row (easy)

200m Run (hard)

Rest 60 seconds


BLDR30

AMRAP 14

14 Sit-ups

14/12 Cal Row

14 Box Jumps

Park Roberts