4 December

Training Session AM (530a)

A1. GHD's x20

A2. Back Extensions x15

A3. Reverse Hypers x15

Rest 2m, x2

B. KB Triplet, 10-20-10 (70#)

C. Mobility

D. ēvoFIT Class

25m Amrap

Max Meters Rowing

*Starting With and every 5m Complete:

10 Burpees Over The Rower

200m Run (Both Run)

*1st Partner back from the run can begin rowing without 2nd person being back yet. 

*4,708 Meters (W/Joe)

Training Session PM (115p)

A. Bench, 5x5

*255/275/305/305/315(-1)

B. Skull Crushers

*25/25

C. Push-Ups

1-8-1