Saturday, December 8th


BLDR60

a) 4 RFT (teams of 2)

1000/900m Row

30 KBS (heavy)

30 Front Squats (light)

b) For Quality

100 AbMat Sit-ups


BLDR45

a) EMOM x 6

Min 1: 45 sec Plank Hold

Min 2: 30 sec Hollow Hold

b) EMOM x 25

Min 1: 200m Run

Min 2: 70 Double-Unders (or 40 seconds)

Min 3: 50 sec Bike

Min 4: 45 sec Max Step-ups

Min 5: 45 sec Max Burpees


BLDR30

15-12-9-6-3

Cal Bike

RKBS

Rest 2 minutes

15-12-9-6-3

KB Deadlift

Burpees

Park Roberts