Thursday, February 28th


BLDR60

a) AMRAP 20

200m Run

20 Alternating DB Snatch (mod)

50 Double-Unders

b) 400m Single Arm Farmers Carry (200m each side)


BLDR45

a) Barbell Split Squats (3x8 each leg, rest 1 minute)

b) For time

400m Run

21 Thrusters (light-mod)

400m Run

15 Thrusters

400m Run

9 Thrusters


BLDR30

6 Sets

30 seconds Max Cal. Row

Rest 30 seconds

30 seconds Max Weighted Lunges

Rest 30 seconds

30 seconds Max Box Jumps

Rest 30 seconds


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) 4 Rounds

20m Plate Push

40m Farmers Carry


Park Roberts