13 January

Training AM Session (545a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. KB DL - Shrug - DL Triplet
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
C3. Tris
Rest 2m, x2

D. Crossover

E. Mobility

Training PM Session (130p)

A. Build to a Tough Bench Single
*315

B. Tested ēvoFIT From Today

8M STATIONS STATION 1 3 ROUNDS FOR TIME 400/300M SKI 50M BEAR CRAWL ON SLIDERS RX+ 500/400M SKI
*6:48 STATION 2 EMOM 10 STEP-UPS + TORPEDO PRESS MIN 2: 10 SQUAT JUMPS OVER TORPEDO + 20 SHOULDER TAPS *(30/20)
*Complete
STATION 3 3 ROUNDS FOR TIME: 400/300M ROW 30s BICEP HOLD AT 90° (45/25) RX+ 500/400M ROW
*7:02

C. Bear Hug Walks (150#)
A. 50 - 50 - 25m