Tuesday, April 30th


BLDR60

a) Bench Press (8-8-6-6-4-4)

b) 5 Rounds

AMRAP 3

4 Burpee BJO

4 C2B Pull-ups

Rest 60 seconds


BLDR45

a) Every 90 seconds for 9 minutes (6 rounds)

3 Front Squats

b) AMRAP 6

3-6-9-12…

Front Squats (light)

Push-ups

Rest 2 minutes

AMRAP 8

3-6-9-12…

Front Squats (light but heavier)

Burpees


BLDR30

a) EMOM x 6

Min 1: 5 SL Box Squats

Min 2: 30 Weighted Hollow Flutter Kicks

b) For time (TCO 16)

30-25-20-15-10

DB Hang Power Cleans

BJO


BLDRStrength

a) Bench Press (6x2)

b) 3 Rounds

10 Incline DB Bench

15 Tri Push-ups on Barbell

20 Face Pulls

c) Back Squat (6x2)

d) 3 Rounds

10 Weighted Step-ups (each leg)

15 Single Leg RDL (each)

e) 4 Rounds

40 Russian Twists

30 sec Hanging Knee Raise Hold

Park Roberts