Training Session AM (530a)
A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2
B. 10-20-10 DB Triplet (70#)
C. Mobility
D. ēvoFIT Class
FIGHT GONE BAD
MIN 1: 7/4 CAL BIKE + AMRAP BURPEES
MIN 2: 20s PULSE SQUATS + AMRAP AIR SQUATS TO MEDBALL
MIN 3: 20s HOLLOW HOLD + AMRAP TUCK-UPS
MIN 4: 20s DEADHANG + AMRAP HANGING KNEE TUCKS
MIN 5: 100M RUN + AMRAP SLAMBALLS (30/20)
MIN 6: REST
REST 3M
PART 2
STRENGTH WORK:
3 ROUNDS FOR QUALITY
12 S/A SHOULDER PRESS IN LUNGE - EACH SIDE
12 S/A UPRIGHT ROW - EACH ARM
20 LYING HIP ABDUCTIONS - EACH SIDE
Training Session PM (130p)
A. Squats, 5-4-3-3 *All @ 315#
B. Deadlift, 5x5 @ 70% *315# For All
C. Class Workout
"THE END OF DAYS"
3M AMRAP
25 CAL ROW (LADIES 15)
15 T2B
5 BURPEES TO HIGH TARGET
MAX REPS KBS (2/1.5)
REST 1M
3M AMRAP
25 CAL SKI (LADIES 15)
15 OVER THE BOX JUMPS
5 BAR MUSCLE-UPS OR 15 PULLUPS
MAX REPS 10 YARD SHUTTLES
*36/17/29/14
*96 Reps
REST 1M, X2
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