Wednesday, October 3rd


BLDR60

a) Bulgarian Split Squats (3 x 12 (6 each) rest 90 seconds)

b) 21-15-9

DB Power Clean (mod)

DB Weighted Lunges (mod, carry at side)

Pull-ups


BLDR45

a) 5 Rounds (superset)

10 Hand Release Push-ups

8 KB Three Point Row (each)

Rest 30 seconds

b) AMRAP 12

12/10 Cal. Row

10 Pull-ups

8 Burpees over the Rower


BLDR30

a) 5 Rounds

30 seconds Max KBS

Rest 15 seconds

30 seconds Max DB Front Squats

Rest 15 seconds

30 seconds Max Ring Rows

Rest 15 seconds

b) 2 Rounds

2 minute Max Distance Row

Rest 2 minutes

Park Roberts