2 November

Training Session AM (515a)

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

B1. DB Split Squats (35#) x10 Each Leg
B2. Tricep DB Pulses x40
Rest 2m, x3

C. Mobility

D. ēvoFIT Class
8M STATIONS REST 2M B/W STATIONS STATION 1 AMRAP 21/15 CAL ROW 15 KB HIGH PULLS (1.5/1 POOD) 9 GORILLAS STATION 2 AMRAP 21 SHOULDER TO SHOULDER TORPEDO PRESS 15 TORPEDO JUMPING JACKS 9 BURPEES OVER TORPEDO *TORPEDO WT. (30/20) STATION 3 AMRAP 21 BENTOVER ROWS WITH PLATE 15 PLATED BACK SQUATS 9 CAL SKI *PLATE WT. (45/25)

Training Session PM (130p)

A. Back Squats, 5x5 *295 Rest 3m B/W

B. 10 Rounds 1m work, Rest 2m 3 Thrusters @ 185# 6 Over The Bar Burpees Max C2B In Remaining Time *2 Rounds and then lat/scap hurt so switched to DBall OT Shoulder (100#)