Wednesday, October 9th


BLDR60

a) Front Squat (3-3-3-3-3)

b) AMRAP 13 (teams of 2)

150 Double-Unders

100 DB Thrusters (light/mod)

150 Double-Unders

Max Front Squats (mod/heavy)


BLDR45

a) 3 Rounds

8 SA KB Front Rack Split Squats (each)

10 Plate Elevated Curtsy Squats (each)

b) EMOM x 15

min 1: 20 DB Deadlift (light)

min 2: 20 DB FR Lunges (10 each)

min 3: 200m Run


BLDR30

a) Every 3 min for 15 min (5 rounds)

200m Run

10 SA DB Burpees (5 each)

14 SA DB Push Press (7 each)

b) 3 Rounds

20 sec Tuck Hold

15 sec Side Plank (each)


BLDR60+

Come throwdown with us!

8:00 a.m. every Monday, Wednesday, Friday.

Park Roberts