Monday, February 18th


BLDR60

a) EMOM x 10

3 Back Squats (build for the first 5 and then hold)

b) 3 RFT

30 Wallballs

30/25 Cal Bike

30 Box Jumps


BLDR45

a) Back Squat (5RM)

b) 30-20-10

Slamballs

Overhead Slamball Jumping Lunges


BLDR30

For time (TCO 14)

50 Sit-ups

Immediately into…

21-15-9

Cal Row

Burpees Over the Rower

immediately into…

50 Sit-ups


BLDRStrength

a) Bench Press (8x3 @ 60-70%, rest 60 seconds)

b) Incline DB Bench Press (4x10, rest 60 seconds)

c) Push-up (3 x ME, rest 60 seconds)

d) DB Flye (3x8, rest 60 seconds)

e) Standing Fat Bar Bicep Curl (4x8, rest 60 seconds)

f) DB Hammer Curl (2x10-12, rest 60 seconds)

g) Incline DB Bicep Curl (4x10-12, rest 60 seconds)

h) Weighted Sit-ups (4x25, feet anchored)

Park Roberts