Monday, November 26th


BLDR60

a) 3 Rounds

Bench Press (10-8-6)

20 Banded Tricep Extension

b) For time

5 Rounds

15 RKBS (heavy)

15 AbMat Sit-ups

Rest 2 minutes

5 Rounds

15 Burpees

15 AbMat Sit-ups


BLDR45

a) EMOM x 10

Min 1: 10 SA DB Bent Over Row (5 each)

Min 2: 5-8 Strict Pull-ups

b) 2 Rounds

AMRAP 5

8/6 Cal Bike

6 Alt DB Snatch (3 each)

4 Pull-ups

Rest 1 minute


BLDR30

8 Rounds

30 sec Bike Sprint (rest 30)

Rest 2 minutes

AMRAP 8

12 Wallballs

30 Single-Unders


BLDRStrength

Deload

a) Back Squat (3x8, light)

b) 5 Rounds

60m Farmers Carry (mod)

40 sec Ring Plank Hold

c) Stretch session

Park Roberts