Tuesday, January 22nd


BLDR60

a) 4 RFT

600m Run

25/20 Cal Bike

40 DB FR Weighted Walking Lunges (light)

b) 3 Rounds

20 Hollow Rocks

30 Heel Taps

40 Shoulder Taps


BLDR45

a) Banded Strict Pull-ups (4 x ME, rest 90 seconds)

b) EMOM x 12

Min 1: 50 sec Max Distance Bike

Min 2: 30 sec Max Ring Row

Min 3: 50 sec Max Slamballs


BLDR30

Every 4 minutes for 16 minutes (4 rounds)

20 Lunges

15 RKBS

10 HR Push-ups

200/150m Row


BLDRStrength

Deload Week

a) Bench Press (3x4)

b) 10 RFT

5 DB Power Cleans

10 Front Rack DB Lunges

30 Double-Unders

Park Roberts