Monday, February 11th


BLDR60

a) 3 Rounds

10 RDL

40 Glute Bridges (light/no weight)

b) AMRAP 5

Max Wallballs

Rest 2 minutes

AMRAP 5

Max Cal Row

Rest 2 minutes

AMRAP 5

Max Power Snatch (mod)


BLDR45

a) Every 2 minutes for 12 minutes (6 rounds)

5 Back Squat

b) 21-15-9

Goblet Squats (mod)

KBS (mod)

200m run


BLDR30

AMRAP 15

2-4-6-8-10-12…

Cal Bike

Wallballs

Sit-ups


BLDRStrength

a) Bench Press (5RM)

b) DB Bench Press (4x8)

c) Banded Flye (5x12-15)

d) Seated DB Curl (4x8)

e) DB Hammer Curl (2x10)

f) Barbell Bicep Curl (4x10-12)

g) 3 Rounds

1 minute ME Plate G2OH

60 sec Plank Hold (on forearms)

Park Roberts