Sunday, December 30th


BLDR60

5 RFT  

250/200m Row

10 Burpees

12/10 Cal Bike

10 Single Leg KB Deadlift (heavy, each)

75 Double-Unders

10 KBS (heavy)


BLDR45

a) 3 Rounds

20 Glute Bridges

6 DB Split Squat (each)

30 sec Side Plank (each)

b) AMRAP 12

15/10 Cal Bike

20m Plate Push

20 sec Single Arm Ring Plank Hold (each)


BLDR30

6 Rounds

30 sec Wall Sit

30 sec Max Air Squats

Rest 30 seconds

30 sec Overhead Plate Hold

30 sec Max Plate Push Press

Rest 30 seconds


Park Roberts