Wednesday, February 6th


BLDR60

a) 5 Rounds

10 Bench Press

15 Ring Rows

Rest 1 minute

b) EMOM x 18

Min 1: 12/10 Cal Bike

Min 2: 20 V-ups

Min 3: 2 Legless Rope Climbs


BLDR45

a) Deadlift (5x5, rest 90 seconds)

b) 4 RFT

200m Run

15 Deadlifts (light)

9 Box Jumps (tall)


BLDR30

EMOM x 18

Min 1: 50 sec Max SIngle-Unders

Min 2: 12 DB Box Stepovers

Min 3: 15 Ring Rows


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)

g) AbMat Sit-ups (accumulate 100 reps)

Park Roberts