Thursday, March 7th


BLDR60

5 Rounds for Quality

200m Run

60 sec Plank Hold

30 sec Bar Hang

30 sec Hollow Hold

10 SA RKBS (mod, right)

10 SA RKBS (mod, left)


BLDR45

a) High Hang Power Clean (5x5, rest 60 seconds)

b) 21-15-9

Hang Power Cleans (light)

Box Jumps


BLDR30

5 RFT

10 KB SDHP

15 RKBS

20 Sit-ups

200m Run


BLDRStrength

a) DB Strict Press (5RM)

b) Banded Lateral Raise (4 x 10-12)

c) Face Pull (4 x 12-15)

d) Dual DB Skull Crusher (4 x 10-12)

e) Tricep Pushdown (4 x 12-15)

f) GHDSU (4x25)


Park Roberts