Sunday, October 6th


BLDR60

a) 50-40-30-20-10

Cal Bike

Sit-Ups

b) For time

30 Man Makers (mod/heavy)


BLDR45

a) 3 Rounds

60 sec Wall Sit

Rest 30 sec

60 sec Banded Plank Hold

Rest 30 sec

60 sec Farmers Carry (mod/heavy)

Rest 1 min

b) 12-10-8-6-4-2

Devil Press (mod)

200m Run


BLDR30

a) AMRAP 14

50/40 Cal Bike (buy in)

immediately into…

20 Wallballs

20m Walking Lunges

10 V-Ups

b) Plank Hold (3 x 30.30.30)


BLDRStrength

a) Back Squat (1x5 @ 65%, 1x5 @ 70%, 1x5 @ 75%)

b) Strict Press (2x3 @ 60%, 2x3 @ 70%)

c) Bent Over Row (3x5)

d) Weighted Sorenson Hold (3 x 40 sec)

Park Roberts