Wednesday, September 25th


BLDR60

a) Back Squat (Build to a heavy set of 20, add 5-10 lbs from last week)

b) 5 RFT (TCO 17)

200m Run

10 Man Makers (light/mod)


BLDR45

a) 3 Rounds

10 Split Squats (each)

10 Single-Leg Glute Bridges (each)

b) 3 Rounds

AMRAP 3

4 Front Rack Lunges (mod)

4 HR Push-Ups

Rest 1 min


BLDR30

a) For time (TCO 12)

3-6-9-12-15-18-21

Slamball

Ring Row

Push-Ups

b) 4 Rounds

20 AbMat Sit-Ups

20 sec Side Plank (each)


BLDR60+

Come throwdown with us!

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

Park Roberts