Sunday, December 23rd


BLDR60

a) AMRAP 15

20 RKBS (heavy)

20/15 Cal Bike

20 Barbell Back Rack Weighted Lunges (light/mod)

b) 3 Rounds

20 sec Hollow Hold

20 sec Hollow Body Flutter Kicks

20 Tuck-ups

Rest 60 seconds


BLDR45

a) EMOM x 5

20 Alternating DB Jumping Lunges (light)

b) AMRAP 20

20/15 Cal Bike

40m Dual KB Front Rack Carry (mod)

40m Walking Lunges

40m Farmers Carry (heavy)

60 sec Plank Hold


BLDR30

EMOM x 16

Min 1: 10 Box Jumps (tall)

Min 2: 30 Mountain Climbers

Min 3: 12/10 Cal Bike

Min 4: 25 sec Side Plank (each)

Park Roberts