Thursday, December 13th


BLDR60

a) 3 Rounds

6 Tempo DB Bench Press (30X1)

12 Ring Rows

Rest 2 minutes

b) 6 RFT (TCO 25)

24 Air Squats

24 Push-ups

24 Walking Lunges

200m Run


BLDR45

a) 6 Rounds

Max Strict Pull-ups

10 Push-ups

Rest 90 seconds

b) 3 RFT

24 Air Squats

24 No Push Burpees

24 Walking Lunges

200m Run


BLDR30

4 RFT

18 Air Squats

18 No Push Burpees

18 RKBS  

200m Run


BLDRStrength

a) Tempo Strict Press (6x6, 20X1, rest 2 minutes)

b) Cuban Press (3x10, rest 90 seconds)

c) 3 Rounds

10 SA Ring Row

10 Strict Dips

Rest 90 seconds

d) 4 Rounds

20 Weighted Sit-ups (feet anchored)

20 Weighted Side Crunches (each)

Rest 90 seconds

Park Roberts