Tuesday, July 30th


BLDR60

a) 3 Rounds

12 SA DB Bench (each)

20 Seesaw Row (10 each)

b) EMOM x 21

min 1: 12/10 Cal Bike

min 2: 15 Burpees

min 3: 24 Jumping Lunges (12 each)


BLDR45

a) Strict Press (9-9-7-7-5-5)

b) AMRAP 9

27-21-18-15-12-9-6-3

Push Press (light/mod)

BJO


BLDR30

Every 5 minutes for 20 minutes (4 rounds)

200m Run

20 Single Leg Alt V-Ups (10 each)

15/12 Cal Bike

10 DB FR Walking Lunges (5 each)


BLDRStrength

a) Every 20 seconds for 20 minutes (60 reps)

1 Power Clean (mod/heavy, add 5-10lbs from last week)

b) For time

200 Push-Ups

100 Ring Rows

50 GHDSU

c) Sorenson Hold (3 x 40-60 sec)

Park Roberts