Monday, December 3rd


BLDR60

a) For time

21-15-9

Deadlift (light)

Shoulder to Overhead (mod)

Rest 3 minutes

15-12-9

Deadlift (+10-20 lbs)

Shoulder to Overhead (+10-20 lbs)

Rest 3 minutes

12-9-6

Deadlift (+10-20 lbs)

Shoulder to Overhead (+10-20 lbs)

b) 3 Rounds

20 GHDSU

30 Russian Twists

40 sec Plank Hold


BLDR45

a) EMOM x 10

Min 1: 5-8 Wide Grip Strict Pull-ups

Min 2: 30 sec Halfway Push-up Hold

b) 2 RFT

100m Run

30 Double-Unders

300/200m Row

Rest 2 minutes and repeat


BLDR30

6 Rounds

20 sec Bike Sprint

Rest 40 seconds

Rest 3 minutes

AMRAP 10

10 Push-ups

10 Hollow Rocks

10 Step-ups


BLDRStrength

Meso Cycle 2

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