Tuesday, April 9th


BLDR60

a) Deadlift (build to a heavy double)

b) 10 RFT (TCO 20)

6 Lateral Barbell Burpees

2 Deadlift (15-20% less than weight from above)

12/10 Cal Bike


BLDR45

a) Every 2 minutes for 12 minutes (6 rounds)

1 Hang Power Clean + 2 Power Clean + 3 Push Press

b) EMOM x 15

Min 1: 7 Clean and Jerk (light)

Min 2: 45 sec Max Cal Bike

Min 3: 45 sec Max Double-Unders


BLDR30

a) EMOM x 6

Min 1: 15 sec Ring Row Hold (top) + Hollow Hold for the remaining time

Min 2: 8 Bent Over DB Row

b) AMRAP 10

100 Plate Taps

16 Weighted Reverse Lunges

22 Mountain Climbers


BLDRStrength

a) Bench Press (3x8)

b) 3 Rounds

10 Floor Press

15 Tri Extension

20 Band Pull Aparts

c) Back Squat (3x8)

d) 3 Rounds

10 Weighted Reverse Lunges (each leg)

15 Dual DB RDL

e) Plank Hold (3 x 60 seconds)

Park Roberts