Wednesday, December 19th


BLDR60

a) Overhead Squat (5-5-5-5)

b) EMOM x 14

7 Front Squat (light)

7 C2B Pull-ups


BLDR45

a) Every 2 minutes for 14 minutes (7 rounds)

2 Back Squat

b) 5 RFT

200m Run

15 Medball Cleans

20 Sit-ups


BLDR30

4 Rounds (30 sec on/off)

DB Strict Press

Burpees

Cal Row


BLDRStrength

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

b) 3 Rounds

10 Sumo Deadlift

5 Seated Box Jump (tall)

Rest 90 seconds

c) 3 Rounds

10 Banded Hamstring Curls

10 Single Leg Glute Bridge

Rest 90 seconds

d) 4 Rounds

15 Hip Extension

30 sec Sorenson Hold

Rest 90 seconds

Park Roberts