Wednesday, December 26th


BLDR60

a) Bench Press (5x5)

* Perform 12 Banded Face Pulls after every set

b) For time (TCO 20)

400m Run

40 Slamballs

20 Burpees

400m Run

10 Rope Climbs

400m Run

20 Burpees

40 Slamballs

400m Run


BLDR30

a) AMRAP 15

200m Run

7 RIng Rows

14 DB Push Press

100m Run

b) 3 Rounds

10 DB Curls

20 Straight Leg Raises (laying on the ground)

30 Russian Twists


BLDRStrength

Deload

a) Deadlift (3x6)

b) 3 Rounds

30 RKBS (light)

30 Step-ups

30 Russian Twists (light)


Park Roberts