Sunday, November 11th


BLDR60

EMOM x 30

Min 1: 45 sec Bike (70% PE)

Min 2: 15 KBS (mod)

Min 3: 30 sec Alternating Single Leg V-up

Min 4: 45 sec Side Plank Hold (L)

Min 5: 45 sec Side Plank Hold (R)


BLDR45

a) Front Squat (1-1-1-1-1, rest 2-3 min)

b) 8 RFT

8 Front Squats (light)

6 Bar Facing Burpees

4 KBS (mod)


BLDR30

a) For time

800m Run

50 Box Jumps

40 Slamballs

30 Goblet Squats

20 Burpees

b) 3 Rounds (30 sec on/off)

Hollow Hold

Flutter Kicks

Plank Hold


Park Roberts