Thursday, November 15th


BLDR60

a) EMOM x 12

Min 1: 200/150m Row

Min 2: 50 sec Plank Hold

b) 4 RFT

25/20 Cal Bike

25 KBS (mod)

25 Sit-ups


BLDR45

a) 4 Rounds

Bench Press (4-3-2-1)

20 Band Pull Aparts

Rest 2 minutes

b) 2 Rounds

4:30 minutes Bike

Rest 30 seconds

4:30 minutes Row

Rest 30 seconds


BLDR30

2 Rounds

AMRAP 8

200m Run

16 Alt DB Snatch

15 Sit-ups

Rest 2 minutes


BLDRStrength

a) 3 Rounds

500/400m Row

1 time through the “BLDR Band Complex”

10 Half Kneeling Arnold Press (each)

Rest 30 seconds  

b) Tempo Strict Press (6x8, 30X1, rest 2 minutes)

c) 3 Rounds

12 Seated SA Neutral Grip DB Press (each)

12 Australian Pull-ups

d) 3 Rounds

Max HR Push-ups

Max Band Pull Aparts

40 sec Hollow Hold

Rest 90 seconds



Park Roberts