Friday, March 1st


BLDR60

a) 4 Rounds

10 Incline DB Bench

10 Back Squat (bw)

20m Sled Drag (heavy)

20 GHDSU

Rest 2 minutes

b) 3 RFT (TCO 10)

20 BJO (tall)  

15 KBS (Heavy)


BLDR45

a) 3 Sets

6 Tempo DB Bench Press (20X1)

Rest 45 seconds

6 Tempo RDL (3010)

Rest 45 seconds

Side Plank (30 seconds each side)

Rest 45 seconds

b) 3 Rounds (3 minutes each)

400m Run

Max Cal. Assault Bike

Rest 90 seconds between rounds


BLDR30

Every 3 minutes for 15 minutes (5 rounds)

200m run

15 Plate Curl to Strict Press

20 Alternating Single Leg V-ups

Park Roberts