14 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. ēvoFIT Workout

WITH A 29M RUNNING CLOCK: STATION 1 9M AMRAP 10 UP-DOWN STEP-UPS WITH TORPEDO 30 S/A FLOOR PRESS (15/SIDE) 30s ELBOW PLANK REST 1M STATION 2 9M AMRAP 20/15 CAL SKI 30s TORPEDO OHD HOLD 30 DEAD COCKROACH CRUNCHES WITH TORPEDO REST 1M STATION 3 9M AMRAP 20/15 CAL BIKE 30M BEAR CRAWL 30 BICYCLE CRUNCHES 1. TORPEDO WT. IS (30/20).

Training Session PM (130p)

A. Back Squat, 5x2

*350 For All

B. DL, 5x5

*345 For All

C. "The Great Fall"

6 Rounds For Time:

6 Yard U/B HS Walk

8 Pullups

10 Jerks (135#)

*6:20

D. Belt Squat

60 Second Stand

60 Second Step-Ups

Rest 2m, x3 (140#)