Monday, October 1st


BLDR60

a) Back Squat (3x5, rest 2 minutes)

b) 5 RFT

60m Walking Lunges

50 Double-Unders

25/20 Cal. Row


BLDR45

a) EMOM x 10

min 1: 10 RKBS (heavy)

min 2: 10 DB Weighted Reverse Lunges (5 each)

b) EMOM x 20

min 1: 10 Burpees

min 2: 10 DB Weighted Box Step Overs (mod)

min 3: AMRAP 1 DB Deadlift + 1 DB Hang Power Clean + DB Front Squat + DB Thruster

min 4: 50 second Recovery Bike or Row


BLDR30

AMRAP 17

400m Run

30 Walking Lunges

30 second Seated Tuck Hold

15 DB Hang Clean and Press

30 second Plank Hold

15 KB Sumo Deadlift High Pull

30 seconds Max Flutter Kicks


Park Roberts