Sunday, March 17th


BLDR60

AMRAP 35

500/400m Row

1000/900m Bike

60 sec Hollow Hold

20 Alt Weighted Reverse Lunges (heavy)

40m SA KB Front Rack Carry (each)


BLDR45

a) 3 Rounds

10 Side Plank Rotations (5 each)

45 sec Bar Hang

30 Hollow Rocks

Rest 1 minute

b) 4 RFT

200/150m Row

20 Step-ups

15 Burpee to target

10 Weighted Step-ups


BLDR30

AMRAP 18

400m Run

20 Slamballs

25 Air Squats

30 Step-ups

25 Double-Unders (or 50 Single-Unders)

40 Flutter Kicks

Park Roberts