19 October

Training Session AM (5a)

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

B1. Heavy BB Curls x5
B2. DB Tricep Ext Into Cable Curls x20/10

C. 10-20-10 DB Triplet

D. Mobility

E. ēvoFIT

10 Burpee Box Jumps (24)
20 W/M Sit-Ups

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski

10 Burpee Box Jumps (24)
20 W/M Sit-Ups
30 Torpedo Curl To Press To Ext
40 Cal Bike/Ski
50 Plyo Lunges

*1+10/20

Training Session PM (130p)

A1. Back Squat Triple
*225/275/305/335/345/345

Rest 20 Seconds

A2. DL Single
*225/315/345/375/405/425

B. 12m Amrap
18 HPC (95#)
18 Push-Ups
*7+2 HPC