Thursday, April 4th


BLDR60

a) Farmers Carry (10 x 40m, heavy)

b) AMRAP 12

100m run

12 KBS (mod)

Rest 3 minutes

AMRAP 5

Max Slamballs


BLDR45

a) Pull-ups (5 x 30 sec Max Effort)

b) DB Floor Press (5 x 30 sec Max Effort)

c) For time

50 Push-ups (buy-in)

Immediately into…

4 Rounds

20 Lunges

20 Jumping Pull-ups


BLDR30

4 RFT (TCO 18)

15/10 Cal Bike

75 Single-Unders

40m Dual KB Carry (1 FC + 1 FR, 20m each)

25 Hollow Rocks

15 Box Jumps


BLDRStrength

a) Stone to Shoulder (3x6)

b) Sandbag Carry (3 x 20m)

c) Sled Push (2 x 20m)

d) Barbell Hold (3 x 40-60 sec)

e) GHDSU (4x25)

Park Roberts