9 October

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Rev Hypers
Rest 2m, x2

B. 20-10-20 (90s) DB Triplet

C1. Lying DB Tricep Skull Crushers
C2. DB Close Grip
Rest 2m, x2 (20 Reps/20 Reps)

D. 40 Strict Pull-ups

E. Mobility Exercises

F. ēvoFIT Class

Every 4m For 24 Minutes

Even:
300m Run
20 KB High Pulls
20 KB Floor Press

Odd: 
25 Cal Row
30 Yards Walking Lunges
20 Bent Over Torpedo Rows (Each Arm)

Training Session PM (115p)

A. 20m Run

B. Bench, Speed Day, 7x5 @ 185#

C. Half-Speed Wide Grip Pull-ups, 4x5

D. Deadlift, Build To Heavy Clean Grip Single
*275/325/355/385/415/435

E. MedBall Keep Away
*14# Ball, 30 Second Rounds, 3 People (phillip/agnew)