17 July

Training (230p)

A. With A 2:30 Clock Counting Down:
Shuttle (0-30-0-40-0-50-0)
5 OHS
Max HSPU In Remaining Time
Rest 2:30, x3
*210/21 - 210/18 - 210/19
*688

B. With A 3:00 Clock Counting Down
400m Run
Then With Remaining Time:
30 Front Squats (75)
20 T2B
10 C2B
Rest 3m, x3
*Pick up where you left off
*2+5 
*30/17 - 3/10/25 - 5/20/10/5

C. Tested ēvoFIT
"TABATA"
Station 1
8 ROUNDS
ROW

60 SECOND REST

Station 2
4 ROUNDS MASH
HOLLOW HOLD
S/L V-UP

60SECOND REST

Station 3
8 ROUNDS
SKI

60 SECOND REST

Station 4
4 ROUNDS MASH
TORPEDO - TALL FRONT RAISE
TORPEDO - TALL Z-PRESS

60 SECOND REST

Station 5
8 ROUNDS
BIKE

60 SECOND REST

Station 6
4 ROUNDS MASH
TORPEDO - S/L DEADLIFT

TORPEDO - LUNGES IN PLACE