Sunday, July 28th


BLDR60

a) 3 RFT

400m Run

21 KBS (mod)

12 Pull-Ups

b) 5 Rounds

15 sec Max Russian Twists

45 sec Tuck Hold


BLDR45

a) Every 2 minutes for 10 minutes (5 rounds)

10 Tempo DB RDL (30X1)

20 Hollow Rocks

b) AMRAP 14

100 Double-Unders

80 KBS (mod)

60 Push-Ups


BLDR30

4 RFT

200m Run

30 sec Side Plank (each)

15 KBS

20 AbMat Sit-Ups


BLDRStrength

a) Back Squat (Build to a heavy set of 20)

b) Weighted Walking Lunges (5 x 20m, rest 60 seconds)

c) Incline Bench Press (6x8)

d) Australian Pull-Ups (5 x ME, rest 90 seconds)

3) Weighted Russian Sit-Ups (Accumulate 50-100)

Park Roberts