Sunday, January 13th


BLDR60

With a continuously running clock…
0:00-8:00

75 Wallballs

60 sec Plank Hold

25 RKBS (heavy)

8:00-16:00

50 Wallballs

60 sec Plank Hold

50 RKBS

16:00-24:00

25 Wallballs

60 sec Plank Hold

75 RKBS
1:00 Plank on Elbows
50 Russian Swings


BLDR45

a) 3 Rounds

8 Split Squat (each)

20m Bottoms Up SA KB Carry (each)

30 sec Max Deadbugs

b) EMOM x 20 (50 sec on/10 off)

Min 1: Single-Unders

Min 2: Plank Hold

Min 3: Cal Bike

Min 4: Lunges


BLDR30

EMOM X 18
MINUTE 1 - 45 sec Max Distance Row
MINUTE 2 - 16 DB Hang Power Clean
MINUTE 3 - 12 Weighted Box Step-Overs

Park Roberts