Monday, November 12th


BLDR60

a) Back Squat (6-6-6-6)

b) 5 RFT

30 Slamballs (heavy)

20 Weighted Reverse Lunges (10 each, heavy)


BLDR45

a) 3 Rounds

12 Weighted Alt Reverse Lunges

8 Strict Pull-ups

Rest 1 minute

b) AMRAP 18

200m Run

15 Slamballs (heavy)

60m Bear Crawl

40 Double-Unders


BLDR30

9 Rounds (30 sec on/off)

Bike Sprint

Plank Hold


BLDRStrength

a) 3 Rounds

90 seconds Bike

12 Dual KB FR Reverse Lunges (6 each)

12 Dual KB RDL

20 sec Half Kneeling Paloff Press Hold (each)

Rest 30 seconds

b) Tempo Back Squat (6x8, 30X1, rest 2 minutes)  

c) 3 Rounds (superset)

12 Barbell Hip Thrust  

5-8 Tempo Pull-ups (3111)

Rest 90 seconds

d) 3 Rounds

20 Weighted Crossbody Step-ups (10 each)

Plank Hold Variation (40.40.40)

Rest 90 seconds

Park Roberts