Tuesday, December 18th


BLDR60

a) 3 RFT (TCO 25)

800m Run

30/25 Cal Bike

25 Box Jumps

b) 4 Rounds

30 Russian Twists

60 sec Plank Hold


BLDR45

a) Strict Press + Push Press (6 x 1+1)

b) 18-15-12-9-6-3

DB Push Press (heavy)

BJO


BLDR30

a) Every 3 minutes for 15 minutes (5 rounds)

10 Goblet Squats

15/12 Cal Bike

b) 3 Rounds

10 Single Leg Alternating V-ups

20 Flutter Kicks

30 Russian Twists


BLDRStrength

a) Tempo Bench Press (6x6, 20X1, rest 2 minutes)

* Perform 15-20 Band Pull Aparts after every other round (light)

b) 3 Rounds

20 Seesaw Row (10 each side)

10 Barbell Tricep Push-ups

Rest 90 seconds

c) 3 Rounds

10 SA DB Bench (each)

10 Bentover Reverse Fly

Rest 90 seconds

d) 4 Rounds

30 Weighted Standing Twist

30 sec Hanging Knee Raise

Rest 90 seconds


Park Roberts