Monday, December 17th


BLDR60

a) Back Squat (1RM)

b) AMRAP 12

12/8 Cal Bike

60 Double-Unders

12 Pull-ups


BLDR45

a) EMOM x 9

Min 1: 10 Pendlay Rows

Min 2: 3-6 Wide Grip Strict Pull-ups (add weight if needed)

Min 3: Rest

b) AMRAP 12

12/8 Cal Bike

60 Double-Unders

12 Ring Rows


BLDR30

a) Weighted Walking Lunges (3 x 20m)

b) AMRAP 10

5 DB Push Press

10 Jumping Lunges (5 each)

15 Box Dips

200m Run


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