Wednesday, November 28th


BLDR60

a) Every 2 minutes for 20 minutes (10 rounds)

3 Back Squat (climbing)

b) 3 RFT

30 Medball Cleans

60 Double-Unders


BLDR45

a) Front Squat + Front Rack Reverse Lunge (3 x 6 + 6 (3 each) rest 90 seconds)

b) 5 RFT

40 Double-Unders

200m Run

10 Thrusters (light)


BLDR30

AMRAP 20

15 Slamballs

15 Hollow Rocks

15 Air Squats


BLDRStrength

Deload

a) Deadlift (3x8)

b) 5 Rounds

15 RKBS (mod)

20m Reverse Sled Drag (mod/heavy)

20 Weighted Side Crunches (each)

c) Stretch session


Park Roberts