Thursday, August 8th


BLDR60

a) 5 Rounds

5 Bench Press

10 DB Bentover Row

b) For time (TCO 20)

1 Mile Run

immediately into…

50-40-30-20-10

Pull-Up

Push-Up


BLDR45

a) Every 3 min for 12 min (4 rounds)

10 Tempo Box Dips (3111)

30 sec Hanging Knee Tuck Hold

15 Tempo Banded Face Pulls (2111)

b) 8 Rounds (20 on/10 off)

Push-Ups

Hollow Hold

Mountain Climbers


BLDR30

AMRAP 18

20/15 Cal Bike

15 DB Deadlifts

10 KB Goblet Squats


BLDRStrength
a) Hang Power Snatch (1RM)

b) For time (TCO 20)

50 Turkish Get-Ups (mod)

c) 4 Rounds

20 V-Ups

40m SA Farmers Carry (each)

Park Roberts