10 July

Training Session AM (530a)

A. Pink Loop Run

B1. 20 GHD's
B2. 15 Back Extensions
B3. 10 Strict Pullups
B4. 400m No Leg Ski
Rest 2m, x2

C. ēvoFIT Class
25m Amrap

Buy-in: 
400m Run
+
1m DC Hold
+
1m Hollow Hold

Then: 
100 Plank Jacks
90 Russian Twists
80 Hello Dollies
70 1-Arm Torpedo Hang Snatch
60 Torpedo Front Raise
50 Yard Burpee Broad Jump
40 Yard Walking Lunge
30 Cal Bike
20 Torpedo Facing Burpees
10 Torpedo Twists
*1+78 Plank Jacks


Training Session PM (130p)

A. Front Squats, 3x10 (From Floor)
*155/230/230

B. Squat Cleans From Low Blocks, Build To Max Load
*300#

C. Press, 6x5
*135#