29 June

Training AM Session (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 10 Strict Pullups
A4. 400m No Leg Ski
Rest 2m, x2

B. 10-20-10 DB Shrug Triplet

C. Jumped In ēvoFIT Class
12m AMRAP:
1k Row
25 Up-Downs W/Torpedo
*2+400m

Rest 3m

12m EMOM
Even: 20 Yard OHD Lunge With Torpedo
Odd: 40 Yard Bear Crawl (10 F/W - 10 Rev x2)
*Complete

D. Tricep Finisher


Training PM Session (130p)

A. Back Squat; Build to a heavy triple
*235/265/295/325/355

B. Every 3m For 24m
13 Cal Bike Sprint (Echo)
*Complete, 11-13 Seconds Each (116 Avg Speed)
*During Rest, build to heavy Clean and Jerk (235#)

C. Clean and Jerks; Build To A Heavy Single
*285