10 April

Training (230p)

A. Front Squats + Jump Squats
3x10 + 8
Rest 3m, x3
*195/205/215

B. For Time:
20 Burpee Pullups
30 PC (155)
40 Over The Box Jumps (24)
*5:45
*10 Second Penalty based on Progression Placing (5th * 2sec = 10 sec)

C. Tested ēvoFIT Workout For Tomorrow
FOR MAX REPS AT EACH STATION: 2:30 REST B/W STATIONS STATION 1: 4M AMRAP 30 TORPEDO - 1&1/4 THRUSTER 30 TORPEDO - 1 ARM HANG SNATCH (15 EACH) W/REMAINING TIME: MAX CALS ON BIKE *30/20
*17 Cals STATION 2: 4M AMRAP 10 SEATED OHD PLATE RAISE 10 BURPEES OVER PLATE 10 PLATE SQUATS *45/25
1+10 Burpees STATION 3: 4M AMRAP 40 SLIDERS - PUSHUP PLANK + REACH 20 SLIDERS - HAMSTRING CURLS W/REMAINING TIME: MAX CALS ON SKI CALS
*30 Cals (Used Bike) STATION 4: 4M AMRAP 15 SB ALTERNATING S/L V-UPS 15 IN AND OUT IN PUSHUP POSITION 1 WEIGHTED SHUTTLE RUN (0-5-0-10-0-15-0)
*Didn't have time