10 August

 Overtraining Monday...AM Training Session (515a)

A1. 20 GHD's
A2. 15 Back Ext
A3. Pink Loop
A4. 20 GHD's
A5. 15 Back Ext

B1. 10-20-10 DB Triplet
B2. Heavy Russian Twists
*70s
Rest 2m, x2

C. Crossover

D. ēvoFIT Class
30m EMOM
Min 1: 10 Torpedo Facing Burpees
Min 2: 20 Lunges In Place W/ Torpedo
Min 3: 1 Round of ēvo (5 Push-ups - 10 1/2 Front Raises - 15 Squats)
Min 4: 150m Run
Min 5: 1 Round of ēvo
Min 6: Rest
*Complete

E. Back/Bicep Cable Machine

Training Session PM (115p)

A. 5 Complexes
1 FS Bottoms Up - 1 FS + 3 Seconds In Hole + 1 FS 
*215/235/255/265/265

B. "DB"
14 Cal Row
3 T2B
Row
6...
Row...
*Finished 14 T2B In Round of 30. 
*149 T2B
*Every Break = 10 Heavy Wallballs
*Broke once at 16 of 27 Round

C. Not For Time:
10-1 Strict Pull-Ups
20-2 Push-Ups