Thursday, February 14th


BLDR60

a) AMRAP 15

200m Run

10 Hang Power Cleans (mod)

10 Goblet Squats (heavy)

b) 3 Rounds

10 Roll-outs

30 Russian Twists


BLDR45

a) EMOM x 8

5 Push Press

b) EMOM x 12 (40 on/20 off)

Min 1: Cal Row

Min 2: Slamballs

Min 3: Run  


BLDR30

a) Every 2:30 minutes for 15:00 (6 rounds)

100m Run

40m Farmers Carry

14 Alt Single Leg V-ups

b) EMOM x 5

45 sec Max Distance Row  


BLDRStrength

a) Dual DB Strict Press (8x3, rest 60 seconds)

b) DB Lateral Raise (4x10-12, rest 60 seconds)

c) Banded Rear Delt Flye (4x11-12, rest 60 seconds)

d) Bench Press (4x6-8, rest 60 seconds)

e) Weighted Dips (4x10-12, rest 60 seconds)

f) Sled Sprint (4 x 40m, make it tough but speedy)

Park Roberts