Thursday, November 1st


BLDR60

a) Every 2 minutes for 20 minutes (alternating)

Round 1:  20/15 Cal. Row + AMRAP Ring Dips

Round 2: 200m Run + AMRAP Strict Pull-ups

b) 3 Rounds

60 Flutter Kicks

60 Russian Twist


BLDR45

a) Tempo Deadlift (6-4-4-2, 2111)

b) 4 RFT

15 Push-ups

10 DB Deadlift (mod)

20/15 Cal. Bike


BLDR30

AMRAP 16

15/12 Cal Row

10 Push-ups

20 Air Squats

Park Roberts