13 November

Training (2p)

A1. Bench Press
Rest 10 Seconds
A2. 25' KB Death March
*10-1 Bench (Reds For Death March)
*245# Bench, U/B Easily For All

B. 10 KB Push Press L into 50 Yard Rack Carry
10 KB Push Press R into 50 Yard Rack Carry
Rest 3m, x2
*Reds

C. Pullup Ladder
1 - 10 sec rest, 2 - 20 Sec Rest, 3 - 30 Sec Rest, etc until Failure
*12+10

D. Tabata Pushups
*85 Reps

E. Tested ēvoFIT
10M AMRAP: 20 PLATED PICK-UPS (45/25) 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE (15 YARD TRIPS X3) 20 TRICEP PRESS DOWNS 10 HALOS (STANDING) 5 BURPEES WITH MAX EFFORT JUMP 45 YARD GUN WALK SHUTTLE 4M REST B/W STATIONS *DURING REST, EACH ATHLETE COMPLETES 30 SECOND SPRINT ON BIKE 10M AMRAP: 20/12 CAL BIKE/SKI 30 CRAB TOE TOUCH 20 SLIDER SIDE LUNGES (10 EACH LEG) 10 TRIP SEAL WALK *1 TRIP = 5 YARDS

*Complete