Thursday, January 3rd


BLDR60

a) 3 Rounds

10 DB Bench Press

10 DB Flys

10 DB Pull-Overs

10 DB Close Grip Chest Press (weights touching)

Rest 90 seconds

b) Every 4 minutes for 20 minutes (5 rounds)

15 KBS (mod)

15 Burpees

15 T2B


BLDR45

a) Power Clean + Hang Power Clean (7 x 2+1, rest 60 seconds)

b) EMOM x 12

Min 1: 15 Box Jumps

Min 2: 12/8 Cal Bike

Min 3: 2 Power Cleans + 2 Hang Power Cleans (light/mod)


BLDR30

EMOM x 16

Min 1: 12/10 Cal Bike

Min 2: 15 RKBS


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