20 July

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. DB DL - Shrug - DL Triplet (70s)
Rest 2m, x2

B. Pink Loop

C. Core

D. Jumped in ēvoFIT
5M STATIONS
*REST 2M B/W STATIONS STATION 1 3 ROUNDS 15M BURPEE BROAD JUMP 30 RUSSIAN TWISTS RX+ 4 ROUNDS
*4:10 STATION 2 60/40 CAL SKI RX+ 80/55
*4:16 STATION 3 100 TORPEDO THRUSTERS (30/20) RX+ (40/25) *3:55
STATION 4 3 ROUNDS 20 RUSSIAN KBS (1.5/1 POOD) 20 WINDMILL SIT-UPS RX+ AMERICAN SWINGS
*4:40 E. Bis/Tris


Training Session PM (130p)

A. Squats
1 Bottoms Up + 2 Pause (3s Bottom) + 1 FS
*Build To Max
225,235,245,255,265

B. Box Jumps + Broad Jumps