Wednesday, February 13th


BLDR60

a) 6 Rounds (TCO 25)

30/25 Cal Bike (TCO 2)

60 sec Dual KB Front Rack Hold (heavy)

60 sec Bar Hang

b) 3 Rounds

20 Band Pull Aparts

20-25 GHDSU


BLDR45

a) Deadlift (build to a heavy set of 3)

b) 3 RFT

15 Deadlifts (light/mod)

10/7 Cal Bike


BLDR30

AMRAP 6

60 Plate Taps

10 Alt DB Snatch

8 Burpees

Rest 2 minutes

AMRAP 6

10/8 Cal Row

8 Burpee Box Jump


BLDRStrength

a) Back Squat (5RM)

b) Bulgarian Split Squat (3x12 each)

c) Goblet Squat (2x12)

d) Dual DB RDL (3x8)

e) Sorenson Hold (4 x 60 seconds)

f) Banded Hamstring Curl (3x15)

g) Landmine Russian Twists (4x20)

Park Roberts