11 January

Training Session AM (545a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. Reverse Hypers x15

Rest 2m, x2

B. DB Triplet 10-20-10

C. Mobility

D. ēvoFIT Class

8M STATIONS STATION 1 FOR TIME: 100 AIR SQUATS TO MEDBALL 100 MB DC CRUNCHES (20/14) 100M BEAR CRAWL RX+ 5 BURPEES BEFORE STARTING EACH MOVEMENT 100 TORPEDO SQUATS TO MEDBALL STATION 2 8M EMOM MIN 1: 20 TOES TO RACK MIN 2: 15 HANGING KNEE TUCKS RX+ 25/20 (REPS) STATION 3 ROW FOR MAX METERS *STARTING WITH AND EVERY MIN COMPLETE 10 TORPEDO - PLYO CHEST PRESS. *TORPEDO WT. (30/20)

*1650 Meters

Training Session PM (130p)

A. Back Squat; 5x3 @ 305#

*Complete

B. Front Squats; 10x3 @ 275#

C. Deadlifts; 4x3 @ 385#