Sunday, June 30th


BLDR60

5 Rounds (1 minute stations)

KBS (mod)

Box Jumps

DB Cleans

Double-Unders

Rest


BLDR45

a) Bulgarian Split Squats (3x8 each)

b) AMRAP 20

50/40 Cal Row

100 Double-Unders

50/40 Cal Bike

100 Double-Unders


BLDR30

AMRAP 18

250/150m Row

30 Weighted Lunges

40 Single-Unders

60 sec Plank Hold

100m Farmers Carry


BLDRStrength

a) Back Squat (3x6)

b) Sumo Deadlift (4x8)

c) Bulgarian Split Squat (4 x 10)

d) Weighted Quadruped Crawl (4 x 20m, small plate on back)

e) 4 Rounds

30 SA KB Weighted Hollow Flutter Kick (each)

40m Dual KB FR Carry

Park Roberts