Thursday, November 8th


BLDR60

a) 2 Rounds

10 SA DB Strict Press (each)

10 KB/DB Upright Row

10 Strict Dips

10 SA Ring Row (each)

b) AMRAP 15

20 Air Squats

15 Wallballs

10/8 Cal Bike


BLDR45

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

b) 5 Rounds

20m Dual KB Front Rack Carry

9 Deadlifts (light/mod)

15 Box Jumps

Rest 45 sec


BLDR30

6 RFT

200m Run

10 Devil Press


BLDRStrength

a) 3 Rounds

500/400m Row

1 time through the “BLDR Band Complex”

10 Half Kneeling Arnold Press (each)

Rest 30 seconds  

b) Tempo Strict Press (6x8, 30X1, rest 2 minutes)

c) 3 Rounds

10 Seated SA Neutral Grip DB Press (each)

10 Australian Pull-ups

d) 3 Rounds

Max HR Push-ups

Max Band Pull Aparts

30 sec Hollow Hold

Rest 90 seconds

Park Roberts