Monday, December 10th


BLDR60

a) Push Press + Split Jerk (5 x 2 + 1)

b) AMRAP 12

50 Double-Unders

12 Burpees


BLDR45

a) 3 Rounds

12 Ring Rows

9 KB Upright Rows

6 Strict Pull-ups

Rest 90 seconds

b) For time

27-21-15

Slamballs

21-15-9

Cal Bike

15-12-9

Pull-ups


BLDR30

2 RFT

400m Run

40 Air Squats

20 DB Hang Power Cleans

10 Hanging Knee Raises


BLDRStrength

a) Tempo Back Squat (6x6, 20X1, rest 2 minutes)

b) 3 Rounds

10 Front Foot Elevated Split Squat (each)

10 Single Arm DB Crossbody RDL (each)

Rest 90 seconds

c) 3 Rounds

20m Weighted Walking Lunges (weights by your side)

5-8 Chin-ups

Rest 90 seconds

d) GHDSU (4x25, scale as needed)

Park Roberts