Tuesday, July 9th


BLDR60

a) 3 Rounds

10 8 Bench Press

20 Renegade Row (10 each)

b) 6 Rounds

AMRAP 3

5 HSPU

10 Slamball

100m Run

Rest 1 minute and pick up where you left off


BLDR45

a) Front Squat (3x14)

b) 3 RFT

30 Alt DB Snatch (mod)

40m Single DB Front Rack Walking Lunges


BLDR30

AMRAP 18

200m Run

20 Sit-Ups

20 Goblet Squat


BLDRStrength

a) Bench Press (3x5)

b) Close Grip Bench (3x6)

c) Single Arm DB Press (3 x 10 each)

d) DB Lateral Raises (4 x 15)

e) Tricep Press Downs (4 x 15)

f) Dips (5 x ME)

Park Roberts