Tuesday, November 20th


BLDR60

a) 5 Rounds
5 Box Squat

15 Dual DB RDL

Rest 2 minutes

b) AMRAP 12

30 Wallballs

15 BJO

c) For Quality

40 Strict Hanging Knee Raises

80 AbMat Sit-ups

2 minute Plank Hold


BLDR45

a) Strict Press (In 7 minutes establish a 1RM)

Rest 2 minutes

AMRAP 5

Max Push-ups

b) AMRAP 9

10/8 Cal Bike

8 Alt DB Snatches (mod)

6 No Push Burpees


BLDR30

a) EMOM x 15

Min 1: 10 Dual KB Deadlifts

Min 2: 8 Burpee BJO

Min 3: 20 sec Hollow Hold + 20 sec Plank Hold

b) For time

100 Russian Twists

Every 20 reps perform 20 Mountain Climbers


BLDRStrength

a) 2 minutes Bike/Row/Run  

3 Rounds

15 Face Pulls

15 External Rotator off the knee (each)

16 Medball Push-ups (8 each)

Rest 30 seconds

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

* Perform 15-20 Band Pull Aparts after every round (light)

c) 3 Rounds

14 Incline Neutral Grip DB Bench (Incline 1)

14 Three-Point Row (each)

Rest 90 seconds

d) 3 Rounds

20-25 GHDSU

40m SA Farmers Carry (each)

Rest as needed

Park Roberts