6 November

Training Session AM (530a)

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

B. Deadlift DB Triplet

C. Mobility

D. ēvoFIT Class
3 Rounds
1m Ski
1m Rest
1m Bike
1m Rest
1m Thrusters
1m Rest
*Ski (27/27/26) - Bike (25/25/26) - Thrusters (28/26/25)

Rest 3m

55 Pushups
50 Torpedo Skull Crushers

Training Session PM (130p)

A. Bench, 5x5
*255/270/285/295/310(-1)

B. Every 5m For 25m 
20 Cal Bike Sprint
5-4-3-2-1 
Power Cleans
*225/245/265/285/305

C. 30 Seconds On/30 Seconds Off For 3 Rounds
150# BH Hold
30 Seconds Rest
100# BH Hold
30 Seconds Rest
70# BH Hold
30 Seconds Rest
50# BH Hold
x3