Thursday, August 15th


BLDR60

a) 4 Rounds

10 Incline Tempo SA DB Bench (30X1, each)

10-18 Alternating Grip Rope Strict Pull-Ups (5-9 each)

b) 3 Rounds (1 minute stations)

Cal Row

Strict Ring Dip

Box Jump

T2B


BLDR45

a) Every 3 min for 12 min (4 rounds)

10 Deficit Push-Ups

30 sec Hanging Knee Raise Hold

5 Wide Grip Strict Pull-Ups

b) 3 RFT

50 Double-Unders

20 Slamballs

10 Box Jumps (tall)


BLDR30

EMOM x 18

min 1: 10 Burpee Box Jumps

min 2: 50 Double-Unders

min 3: 20-30 Slamballs


BLDRStrength
a) Deficit Deadlift (4x8 @ 75%, 2-3 inches)

b) Dual DB RDL (4x12)

c) Tempo Bench (3x6 @ 80%, 12X1)

d) 4 Rounds

15 SA DB Push Press (each)

30 Seesaw Row (15 each)

e) Plank Hold (4 x 30.30.30)

Park Roberts