Monday, April 1st


BLDR60

a) Bench Press (6x3)

b) EMOM x 5

12/10 Cal Bike

Rest 1 minute

EMOM x 5

15 DB Hang Power Clean (mod/heavy)

Rest 1 minute

EMOM x 5

12 Burpee BJO


BLDR45

a) EMOM x 10

Min 1: 15 V-Ups

Min 2: 10 Strict Hanging Knee Raises

b) 4 Rounds

60 seconds Bike

Rest 15 seconds

45 seconds Sit-ups

Rest 15 seconds

30 seconds Burpees

Rest 60 seconds


BLDR30

a) EMOM x 6

Min 1: 10 DB Floor Press

Min 2: 10 Single Arm Ring Row (5 each)

b) AMRAP 12

30 Wallballs

15 No Push Burpees


BLDRStrength

a) Clean and Press (5x5)

b) Sled Pulls (3 x 20m)

c) Seated Overhead DB Press (5x5)

d) Weighted Dips (5x5)

e) Banded Plank Hold (3 x 40-60 sec)

Park Roberts