Sunday, August 4th


BLDR60

a) 10-9-8-7-6-5-4-3-2-1 (TCO 30)

Bench Press (bw)

Deadlift (1.25 bw)

200m Run

b) 4 Rounds

25 AbMat Sit-Ups

30 sec Side Plank (each)


BLDR45

a) 3 Rounds

60 sec Wall Sit

60 sec Hollow Hold

30 sec Side Plank (each)

b) AMRAP 15

50 Slamballs

30 Burpee BJO

10 Wall Walks

150 Double-Unders


BLDR30

4 RFT

4 Rounds

60 sec Max Cal Row

60 sec Dual KB Front Rack Hold

60 sec Max Cal Bike

60 sec Max Sit-ups


BLDRStrength

a) Back Squat (Build to a heavy set of 20)

b) Weighted Walking Lunges (5 x 20m, rest 60 seconds)

c) Incline Bench Press (7x6)

d) Ring Rows (4 x ME, rest 90 seconds)

3) For Quality

50 Hip Extension

50 GHDSU

Park Roberts