2 October

Training Session AM (530a)

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

B. 10-20-10 DB Triplet

C. ēvoFIT Workout
For Time (25m Cap)

80 TORPEDO SQUAT TO MEDBALL (30/20) 40 CURL TO PRESS 20 D-O-I-U TO BAR TOUCH 800M RUN 20 D-O-I-U TO BAR TOUCH 40 CURL TO PRESS 80 TORPEDO SQUATS TO MEDBALL *24:45 *COMPLETE 10 OHD IN-PLACE LUNGES BEFORE STARTING THE NEXT MOVEMENT.

Training Session PM (130p)

A. Back Squats
*2x10 @ 185
*5x3 @ 255

B. 6m Rounds
Big Lap SB Run
2 Rounds
5 Synchro Burpees
10 Strict Pull-ups
15 Superman Pushups
20 KBS

Max Cals Bike
*57-61-64-59 - 61

Rest 90 Seconds B/W Rounds, x5