30 October

Training Session AM (515a)

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

B. 10-20-10 DB Triplet

C1. Sand Dune Marches
C2. Muscle Clean and Press
Rest 2m, x3

D. Mobility

E. ēvoFIT Class

12 Rounds For Time With A Partner
You Go - I Go
5 Burpees
12 Cal Bike
200m Ski 
*17:52 (W/Harper)

Training Session PM (130p)

A1. Front Rack Lunges (10/8/6/4/2 Each Leg)
*135/135/135/185/225/225
A2. 20 Plyo Lunges After Each Set
*Complete

B1. Push Press, 5 Reps
*165/185/205/215/215
B2. Seated SA KB Presses, 10 Each Side
*Blue/Blue + Yellow
Rest 2m, x5

C1. Bent Over BB Row
*165 For All
C2. 5 Pull-Ups, 5 Sec Negative
*Complete
*Rest 2m, x3