Friday, October 5th


BLDR60

a) Tempo Deadlift (In 10 minutes build to a heavy set of 3, 30X1)

b) AMRAP 18

5 Bar Facing Burpees

15 Deadlift (mod/heavy)

50 Double-Unders


BLDR45

a) Tempo Back Squat (3x8, 22X1; Rest 90 seconds)

b) 5 RFT

200/150m Row

40 Double-Unders

20 Sit-ups


BLDR30

EMOM x 15 (50 seconds on/10 off)

Min 1: Max Weighted Walking Lunges

Min 2: Max Cal. Bike

Min 3: Plank Hold

Park Roberts