Tuesday, December 4th


BLDR60

a) Back Squat (5-5-5-5)

b) AMRAP 14

200 Double-Unders

100 Wallballs

50 T2B


BLDR45

a) Push Press (5x5)

b) AMRAP 12

10/8 Cal Bike

8 Burpees

6 Push Press (light)


BLDR30

EMOM x 15

Min 1: 10 Burpees

Min 2: 12 DB Thrusters

Min 3: 100m Sprint


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