Friday, October 19th


BLDR60

a) EMOM x 10

Min 1: 5-8 Strict Pull-ups

Min 2: 5-8 Tall Box Jumps

b) For time

10-9-8-7-6-5-4-3-2-1

Deadlift (mod/heavy)

1-2-3-4-5-6-7-8-9-10

Muscle-ups


BLDR45

a) 9 minutes continual movement

Calorie Bike (65-70% PE)

*Every 10 cal perform 15 sec Wall Sit + 10 sec Hollow Hold

b) Every 3 minutes for 15 minutes

Tempo Front Squat (5x5, 20X1)

c) EMOM x 10

Min 1: 25 Air Squats

Min 2: 8 HR Push-ups + Max Sit-ups


BLDR30

a) EMOM x 10

Min 1: 25 Air Squats

Min 2: 8 HR Push-ups + Max Sit-ups

b) 3 Rounds

Plank Hold Variation (15.30.15)

Rest as needed

Park Roberts