Wednesday, October 17th


BLDR60

a) Tempo Back Squat (5x3, 21X1)

b) EMOM x 14

Min 1: 14 Bar Facing Burpees

Min 2: 10 Front Squat (light/mod)  


BLDR45

a) EMOM x 6

10 Single Arm Ring Rows (5 each)

b) 5 RFT

400m Run

30 Double-Unders

14 Alternating DB Snatch (mod)


BLDR30

EMOM x 15

Min 1: Max Cal. Row

Min 2: Max Step-ups

Min 3: 50 second Plank Hold

Park Roberts