12 October

 Training Session AM (520a)

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

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Class
8M STATIONS *REST 2M B/W STATIONS STATION 1 FOR TIME 200M KB FARMERS WALK 150M DOUBLE KB FRONT RACK WALK 100M KB S/A WAITERS CARRY (50M EACH ARM) *KB WT. IS (1.5/1 POOD) STATION 2 8M AMRAP 2 LAPS PLATE PUSH + REV PLATE DRAG (45/25) 30 TORPEDO BICEP CURLS 30 TORPEDO STANDING TRICEP EXTENSIONS *ADD TORPEDO TO TOP OF PLATE STATION 3 AMRAP 20/12 CAL AIR BIKE 50 BICYCLE CRUNCHES

Training Session PM (130p)

Back Squats, Triples With 3 Sec Pause in Bottom *225/245/265/285/305/315/315

"Capt Insano" 16M EMOM Min 1: 15 Yard F/W Bear Crawl - 15 Yard B/W Bear Crawl Min 2: 10 DL (225) Min 3: 10 Burpees To Target Min 4: Cal Ski In 45 Seconds

*28 - 26 - 25 - 26 *105 Cals