Monday, January 7th


BLDR60

a) Back Squat (3-3-3-2-2-2, rest 2 minutes)

b) 2 RFT

12-9-6

Thrusters (light)

Pull-ups


BLDR45

a) 5 Rounds

5 Elevated Ring Rows

5 Strict Chin-ups

Rest 90 seconds

b) EMOM x 12

Min 1: 12 Burpees

Min 2: 15 Box Jumps


BLDR30

For time

45 Medball Cleans

35 Box Jumps

25 RIng Rows

*EMOM perform 3 Burpees (starting at 0:00)  


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