18 December

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Mobility

D. ēvoFIT Class

EMOM FOR 25 MINUTES MIN 1: 4 TORPEDO JUMPING JACKS + 12/7 CAL SKI MIN 2: 4 TORPEDO JUMPING JACKS + 20M WALKING LUNGE WITH TORPEDO MIN 3 : 4 TORPEDO JUMPING JACKS + 20 INVERTED ROWS MIN 4: 4 TORPEDO JUMPING JACKS + 16 SINGLE LEG V-UPS WITH TORPEDO MIN 5: 4 TORPEDO JUMPING JACKS + 1 PLATE PUSH SHUTTLE (45/25) 1. ONE PLATE PUSH SHUTTLE = 15M PLATE PUSH + 15M REV. PLATE DRAG.

*Complete (Added 1 Cal To Ski Each Round + Added Torpedo To Plate + 3 Trips Lunges

Training Session PM (130p)

A. Class Workout

"Alternator"

1k Row

Then 4 Rounds:

21 Pullups - T2B - Pullups - T2B

15 WB

9 Jerks (155)

*11:07