Thursday, January 31st


BLDR60

a) Turkish Get-Up (Build to a heavy double on each arm)

b) Every 10 minutes for 30 minutes (3 rounds)

1000/900m Row

40 Sit-ups

30/25 Cal Bike

60 sec Plank Hold


BLDR45

a) EMOM x 10

5 Push Press

b) 5 RFT

9 Push Press (light)

100m Run

9 Burpees

100m Run


BLDR30

2 RFT

40 Wallballs

40 Sit-ups

40 RKBS


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

15 Russian Sit-ups

40 Russian Twists

Park Roberts