Friday, October 12th


BLDR60

EMOM x 21

min 1: 6 Muscle-ups

min 2: 15/12 Cal. Bike

min 3: 50 second Plank Hold


BLDR45

a) Tempo Front Squat (4x6, 20X1; rest 2 minutes)

b) EMOM x 12

min 1: 30 second Wall Sit

min 2: 30 seconds Max HR Push-ups

min 3: 30 seconds Max V-ups


BLDR30

a) AMRAP 12

12 Push-ups

24 RKBS

12 Box Jumps

b) 3 Rounds

30 seconds Max Russian Twists

Rest 15 seconds

30 seconds Max Alternating Single Leg V-ups

Rest 15 seconds

Park Roberts