Sunday, December 2nd


BLDR60

AMRAP 30 (PE 70)

2000/1500m Bike/600m Run (alternate each round)

5 Strict Pull-ups

10 Bench Press (light)  

20m Walking Lunge

60 second Plank Hold


BLDR45

a) 3 Rounds

12 DB Curls

12 Hammer Curls

12 Overhead Tricep Extension

12 Ring Rows

Rest 90 seconds

b) AMRAP 20

400m Run

300/250m Row

20/15 Cal Bike

60 second Plank Hold


BLDR30

a) AMRAP 12

10 SA DB Push Press (L)

10 Burpees

10 SA DB Push Press (R)

60 Single-Unders

b) 3 Rounds (20 sec on/10 sec off)

Sit-ups

Bicycle Kicks

Flutter Kicks

Hollow Hold


Park Roberts