23 October

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 18 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

For Time With A Partner
140 Cal Row
Then: 
2 Rounds:
10 Torpedo Twists
20 DOIU Over Torpedo
30 S/L V-Ups W/Torpedo
200m Gun Walk - Torpedo OHD Carry

Then: 
140 Cal Row

*19:42 With Ginny

Training Session PM (130p)

A. 3 Rounds For Time With A Partner
60 WB
40 KBS (2)
20 PC (135-155-185)
10 PJ (135-155-185)
*12:52