9 November

Training Session AM (530a)

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

B. DB Triplet 10-20-10

C. Shoulders

D. Mobility

E. ēvoFIT Class
FOR TIME WITH A PARTNER 400M RUN (BOTH RUN) 100 S/A THRUSTERS TO MEDBALL 80 TUCK-UPS 60 1-ARM HANG SNATCH WITH TORPEDO 40 BURPEES OVER TOPREDO 400M RUN (BOTH RUN) 40 BURPEES OVER TORPEDO 60 1-ARM HANG SNATCH 80 TUCK-UPS 100 TORPEDO SQUATS TO MEDBALL 400M RUN (BOTH RUN) RX+ 100 SINGLE ARM THRUSTERS ON THE BACK END 1. HEELS AND HANDS RETURN TO THE GROUND AFTER EACH TUCK-UP. 2. TORPEDO WEIGHT IS (30/20). 3. 28M CAP.

*26:01 With Harp

Training Session PM (130p)

A. Back Squat, 5x4 *315 For All

B. 1RM Deadlift, Hook *425