Sunday, April 28th


BLDR60

With a continually running clock…

0:00-3:00

40 Back Squat (light/mod)

3:00-7:00

30 T2B

30 Burpees

7:00-12:00

80 Wallballs

12:00-15:00

400m Run

200 Double-Unders


BLDR45

a) Dual KB FR Lunges (3 x 40m)

b) 5 RFT

60m Farmers Carry

200m Run

20 Slamballs


BLDR30

EMOM x 20

Min 1: 12/10 Cal Bike

Min 2: Max Lunges

Min 3: 20 RKBS

Min 4: Max Plank Hold


BLDRStrength

a) Clean (build to a heavy set of 2)

b) Clean High Pulls (5x5)

c) Split Jerk (build to a heavy set of 3)

d) 4 Rounds

20 Renegade Rows (10 each)

10 DB Push Press

25 GHDSU

Park Roberts