Tuesday, March 5th


BLDR60

a) Power Clean (In 10 minutes build to a heavy double)

b) EMOM x 16

Min 1: Max Cal Bike

Min 2: 12 DB Push Press (mod/heavy) + 6 Burpees

Min 3: 12 DB Front Rack Lunges (mod/heavy) + 6 Burpees

Min 4: Rest


BLDR45

a) Every 2 minutes for 10 minutes (5 rounds)

10 Dual DB RDL

b) EMOM x 12 (45 on/15 off)

Min 1: Dual DB Deadlift (mod)

Min 2: Cal Bike

Min 3: Plank Hold


BLDR30

3 RFT (TCO 18)

500/400m Row

40m Dual KB Front Rack Walking Lunges

12 Box Jumps

40m Walking Lunge (no weight)


BLDRStrength

a) Deadlift (5RM)

b) Banded Lat Pulldown (4x12)

c) Towel T-Bar Row (4x10)

d) One Arm Lat Pulldown (4x12)

e) Straight Arm Pullfown (2x15)

f) Plank Hold (4 x 60 sec)

Park Roberts