Sunday, June 7th


BLDR60

For time (TCO 30)

1 Mile Run

150 Wallballs

150 RKBS (mod)


BLDR45

a) Barbell Front Rack Reverse Lunges (3x12)

b) 4 RFT

400m Run

1000/900m Bike

400m Row


BLDR30

AMRAP 18

60m SA KB Front Rack Carry (each)

30 sec Side Plank (each)

250/150m Row

40m Walking Lunges


BLDRStrength

a) Back Squat (3x5)

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 sec Side Plank (each)

30 sec Banded Hollow Hold Flutter Kicks

30 sec Plank Hold

Park Roberts