Sunday, July 14th


BLDR60

AMRAP 30

800m Run

90 sec Plank Hold (break up as needed)

400m Run

30 AbMat Sit-Ups

200m Run

2 Rounds off…

5 Devil Press (light)

10 Push-Ups

15 Air Squats


BLDR45

a) Clean and Jerk (3x8)

b) 3 Rounds (increase pace each round)

800m Run

c) For Quality

100 AbMat Sit-Ups


BLDR30

3 RFT

400m Run

30 Mountain Climbers

20 Slamballs

10 DB Push Press


BLDRStrength

a) Back Squat (3x5)

b) Sumo Deadlift (3x8)

c) Bulgarian Split Squat (3x10)

d) Weighted Quadruped Crawl (3 x 20m, small plate on back)

e) 4 Rounds

20 Russian Sit-Ups

60 sec Sandbag Hug Hold

Park Roberts