14 September

 Training Session AM (520a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. Pink Loop

C1. 50 Pressdowns
C2. 50 Cable Curls
C3. 50 Lat Pressdowns
C4. 50 Cable Upright Rows

D. ēvoFIT Class

30m Amrap:
100 Cal Row
80 Russian Twissts
60 Wallballs
40 Plyo Lunges
20 Torpedo Twists
400m Run (Both)
*2+10 Plyo Lunges (With Harp)

Training Session PM (130p)

A. Front Squats
5x3
*225/245/265/285/305

B. Partner "Lyon"
10 Rounds You Go - I Go
7 Squat Cleans
7 S2O
7 Burpee C2B
*16:49 (With Spence)