Monday, January 14th


BLDR60

a) Split Jerk (5-3-1-1-1)

b) AMRAP 10

200m Run

8 Shoulder to Overhead (mod)


BLDR45

a) 4 Rounds

5 Tempo Ring Rows (2121)

15 Supinated Grip Bentover Rows

Rest 90 seconds

b) EMOM x 10

Min 1: 8 Burpee BJO

Min 2: 30 Slamballs


BLDR30

5 RFT

20 Air Squats

20 KB SDHP

10/8 Cal Bike


BLDRStrength

a) Back Squat (6x4, rest 2 minutes)

b) 3 Rounds

20m Weighted Walking Lunges

20m RDL March

c) 3 Rounds

10 Weighted Glute Bridges

15 Half Plank Clamshells (each)

d) 3 Rounds

10 Paloff Twists (each)

60 sec Weighted Plank Hold

Park Roberts