Wednesday, February 20th


BLDR60

a) 3 Rounds

60m Farmers Carry (heavy)

60m Sandbag Hug Carry (or odd object)

60 sec Kneeling Paloff Press Hold (30 sec each)

rest as needed

b) AMRAP 8

200m Run

7 Devil Press (heavy)

14 SA Front Rack DB Walking Lunges (7 each side)

Rest 3 minutes, and repeat


BLDR45

a) Deadlift (5RM)

b) 3 RFT

12 Deadlifts (light/mod)

9 Lateral Barbell Burpees


BLDR30

4 RFT (TCO 18)

400m Run

30 Mountain Climbers

20 DB Front Rack Walking Lunges


BLDRStrength

a) Back Squat (10x3 @ 60-70%, rest 60 seconds)

b) Barbell Hack Squat (4x12, rest 60 seconds)

c) Bulgarian Split Squat (3x15, rest 60 seconds)

d) Banded Seated Leg Curl (3x15, rest 60 seconds)

e) Banded Hamstring Curl (3x12-15, rest 60 seconds)

f) Farmers Carry (4 x 60m, rest 60 seconds)

Park Roberts