Thursday, November 29th


BLDR60

a) 6 RFT

5 Muscle-ups

16 Weighted Box Stepovers (mod)

200m Run

b) 4 Rounds

30 sec Wall Sit

30 sec Sorenson Hold  

Rest as needed


BLDR45

a) EMOM x 10

3 Hang Power Clean

b) 10 RFT (teams of 2, 5 rounds each)

7/5 Cal Bike

7 DB Power Cleans (mod)


BLDR30

EMOM x 16

Min 1: 45 sec Max Cal Bike

Min 2: 16 KB Russian Twists

Min 3: 20 Weighted Walking Lunges

Min 4: 45 sec Plank Hold


BLDRStrength

Deload

a) Strict Press (3x8)

c) 10 Rounds (PE 65-70)

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

20/15 Cal Bike

c) Stretch session


Park Roberts