Monday, March 4th


BLDR60

a) EMOM x 10

3 Front Squat

b) 3 RFT

10 Front Squat (mod)

15 Pull-ups

20 Box Jumps


BLDR45

a) EMOM x 10

Min 1: 5 Dual KB Z Press

Min 2: 15 RIng Row

b) AMRAP 10

10 KBS (mod)

15/12 Cal. Row


BLDR30

AMRAP 6

6 Burpees

8 Push-ups

10 Air Squats

Rest 2 minutes and repeat


BLDRStrength

a) Bench Press (8x3, rest 60 sec)

b) Incline Bench (4x10, rest 60 sec)

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

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

e) Barbell Curl (4x8, rest 60 sec)

f) Hammer Curl (2 x 10-12, rest 60 sec)

g) Incline DB Curl (4 x 10-12, rest 60 sec)

h) Sit-ups (100)

Park Roberts