Tuesday, November 6th


BLDR60

a) 4 Rounds

Split Jerk (5-4-3-3-3)

20 Band Pull Apart

Rest as 2-3 minutes

b) 7 RFT

40 Double-Unders

10 HR Push-ups

10 Renegade Rows (mod/heavy, 5 each)  


BLDR45

a) 6 Rounds

Strict Press (6-6-6-6-6-6)

10 Single Arm Ring Row (5 each)

b) 2 Rounds

4 min Max Cal Row

Rest 1 minute

4 min Max Cal Bike

Rest 1 minute


BLDR30

AMRAP 18

24 Jumping Lunges

12 HR Push-ups

12 KB SDHP


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

10 Incline Neutral Grip DB Bench (Incline 1)

10 Three-Point Row (each)

Rest 90 seconds

d) 4 Rounds

15-25 GHDSU

40m SA Farmers Carry (each)

Rest as needed

Park Roberts