Sunday, November 25th


BLDR60

a) AMRAP 20

500m/400m Row

20 DB Push Press (mod)

15/10 Cal Bike

b) 4 Rounds for Quality

15-25 GHDSU

30 sec Paloff Press Hold (each)


BLDR45

a) EMOM x 8

8 Alternating Weighted Step-ups (heavy)

b) AMRAP 25 (PE 70)

200m Run

10 Lunges

10 Sit-ups

25 Double-Unders  

200m Run

20 Lunges

20 Sit-ups

50 Double-Unders

400m Run

30 Lunges

30 Sit-ups

75 Double-Unders

400m run

40 Lunges

40 Sit-ups

100 Double-Unders


BLDR30

AMRAP 8

10/7 Cal. Row

8 Renegade Rows

10 Air Squats

Rest 2 minutes

AMRAP 8

10/7 Cal. Bike

8 HR Push-ups

10 Jump Squats

Park Roberts