17 July

Training Session AM (530a)

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

B. DB DL - Shrug - DL Triplet (70's)
x1

C. Russian Twists, 3x12
*70#

D. ēvoFIT With Nate
400 Cal Ski For Time:
Every switch = 10 Burpees + 200m Run Before Getting Back On
*19:22

E. Biceps


Training Session PM (130p)

A1. 12 DB Incline DB Press (70#)

Rest 1m

A2. Decline Skull Crusher x15 (65#)

Rest 2m, x3

B. For Time:

10 DL (275)

20 Heavy SB

30 Pushups (Superman Standard)

40 DU's

50 Cal Row

40 DU's

30 Push-ups

20 Heavy SB

10 DL (275)

*7:56

C. Clean From Blocks (Below The Knee SC)

5x2

*225/225/235/245/245/265/285/305/315