Sunday, October 21st


BLDR60

a) Bench Press (Build to a 3RM)

b) AMRAP 6

10/8 Cal. Row

12 Push-ups

14 Air Squat

Rest 3 minutes and repeat


BLDR45

a) 5 Rounds

8 Tempo Wide Grip Strict Pull-ups (21X1)

45 sec Sorenson Hold

Rest 1 minute

b) 5 RFT

12 Pull-ups

15/10 Cal. Bike

8 T2B

Rest 30 seconds


BLDR30

AMRAP 7

7/4 Cal Bike

7 Plate Ground to Overhead

7 Hanging Knee Raises

Rest 1 minute

AMRAP 7

7/4 Cal Bike

7 Air Squats

7 Burpees



Park Roberts