Sunday, January 6th


BLDR60

a) 3 Rounds

10 DB Bent Over Row

Max Strict Pull-ups

Rest 2 minutes

b) AMRAP 15

400m Run

200m KB Farmers Carry

c) 3 Rounds

20 Slow Bicycle Kicks (10 each)

20 Slow Alternating Leg Lifts (top down, 10 each)

20 Side Plank Oblique Crunch (10 each)

Rest as needed


BLDR45

a) EMOM x 9

Min 1: 20 sec Single Leg Glute Bridge Hold (each)  

Min 2: 5 Single Leg RDL (each)

Min 3: 20m Single Arm KB Front Rack Carry (heavy, each)

b) 5 Rounds

20/15 Cal Row

20 Step-ups

30 sec Side Plank (each)

40m Dual KB Front Rack Carry (heavy)


BLDR30

EMOM x 15

Min 1: 20 Slamballs

Min 2: 15 No Push Burpees

Min 3: 40 Mountain Climbers (20 each)


Park Roberts