Monday, March 11th


BLDR60

a) EMOM x 10

3 Overhead Squat

b) 5 RFT

30 Slamballs

20 Alternating Slamball Hug Reverse Lunges


BLDR45

a) EMOM x 10

10 Dual KB Alternating Strict Press (5 each arm)

b) AMRAP 12

12/9 Cal Bike

12 SA RKBS (6 each, mod)


BLDR30

AMRAP 15

15/12 Cal Row

15 Plate G2OH

15 Hanging Knee Raises


BLDRStrength

a) Clean and Press (3x10; Strict/Push/or Power Jerk only)

b) Sled Pulls (10 x 20m)

c) Deadlift (3x10)

d) Seated Overhead Dumbbell Press (5x5)

e) Weighted Plank Hold (4 x 60 sec)


Park Roberts