27 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions

B. Pink Loop

C1. 20 GHD's
C2. 15 Back Extensions

D. DB DL-Shrug-DL Triplet

E. Heavy DB Russian Twists
2x15

F. Shoulder Mobility

G. ēvoFIT Class
For Time: 
50 American Swings (1.5)
400m Run
14 Cal Bike
50 Goblet Squats
400m Run
14 Cal Bike
50 Burpees
400m Run
14 Cal Bike
*15:50

H1. Rows (Seated and OHD)
H2. Cable Curls


Training Session PM (130p)

A. Front Squats
5@225
4@245
3@260
2@275
1@285
1@300

B. Squat Clean + 3 Power Cleans
*135/155/185/225/235

C. DB Incline Bench
8@90#, x3
12@90# x1