Thursday, January 10th


BLDR60

a) EMOM x 10
3 Sumo Deadlift

b) 5 Rounds (30 sec on/off for max reps)

Sumo Deadlift High Pull (light)
GHDSU (or Stick Sit-ups)

Cal Bike


BLDR45

a) Clean Grip Deadlift + Hang Power Clean (5 x 1 + 2, rest 90 seconds)

b) 5 RFT

12/8 Cal Bike
6 Hang Power Cleans (light)
50 Double-Unders  


BLDR30

AMRAP X 12
10 Alt. DB Snatches
15/12 Cal. Bike
40 Mountain Climbers


BLDRStrength

a) Strict Press (6x4, rest 2 minutes)

b) 3 Rounds

10 Upright Row

20 Seesaw Row

c) 3 Rounds

10 Tempo SA DB Push Press (30X1, each)

10 Australian Pull-ups

d) 3 Rounds

20 Russian Sit-ups

40 sec Side Plank Hold (each)

Park Roberts