3 September

Training Session (1p)

A. Squat EMOM
Even: 3 Front Squats
Odd: 6 Back Squats
*245# (Tough)

B. "TERRIBLE TWO'S"
EMOM FOR 15M MIN 1: 15/11 CAL ROW MIN 2: 8/8 KB SA PUSH PRESS (1.5/1) MIN 3: MAX CALS SKI *SKI STARTS WITH 2 AND ENDS WITH 2 BURPEES.

*98 Cals 1. BEFORE STARTING THE SKI, NOT BEFORE THE MINUTE BEGINS, ATHLETE MUST COMPLETE 2 BURPEES. WHEN FINISHED WITH THE SKI, ATHLETE MUST COMPLETE 2 BURPEES BEFORE STARTING THE ROW. THE BURPEES CAN OVERLAP INTO THE ROW MINUTE BUT THEY MUST BE OFF THE ROWER BY 50 SECONDS OR THEY MISS THAT ROUND. 2. FOR ANY MISSED ROUNDS, SUBTRACT 6 CALS ON THE SKI. 3. SCORE IS TOTAL CALORIES ON THE SKI

C. Tested ēvoFIT

7M STATIONS: STATION 1: 100M ROW 10 OHD LATERAL STEPOVERS 10 SECOND BICEP HOLD 200M ROW 20 OHD LATERAL STEPOVERS 20 SECOND BICEP HOLD 300M ROW 30 OHD LATERAL STEPOVERS 30 SECOND BICEP HOLD 400 - 40/40 500 - 50/50 STATION 2: 10 TORPEDO JUMPING JACKS 10 PLANK JACKS 10 TORPEDO RUSSIAN TWISTS 10 SECOND HOLLOW 20-20-20-20 30-30-30-30 40-40-40-40 STATION 3: 5-10-15-20-25-30 BIKE CALS WALLBALLS BANDED TRICEP PRESSDOWNS

*Completed