28 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10

DB Triplet

C1. Belt Squats 

C2. Calf Work

Rest 2m, x3

D. Mobility

E. ēvoFIT Class

25M AMRAP 120 HELLO DOLLIES 100 SQUATS TO MEDBALL 80 MB RUSSIAN TWISTS (20/14) 60 STONE CHAIR WITH BICEP CURLS (REPS) 40 BOX STEP-UPS OR BOX JUMPS 20M UP-DOWN BROAD JUMP (TURF)

*1+120 Hello Dollies + 500m Ski *START WITH AND COMPLETE 8/4 CAL SKI BEFORE MAKING YOUR WAY TO THE NEXT MOVEMENT.

Training Session PM (130p)

A. Back Squats; 5x3

*255/265/285/305/325

B. Front Squats; 3x3

*235

C. Deadlifts; 5x1

*390