15 January

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Workout

PART 1 12M AMRAP 14 S/A TORPEDO THRUSTERS 14 TORPEDO S/L V-UPS 4 CAL BIKE 14-14-8 14-14-12 AND SO ON... *Round Of 24 On Bike PART 2 12M AMRAP AT CONVERSATIONAL PACE A) 20 LYING HIP ABDUCTIONS - EACH LEG B) 20 INVERTED ROWS C) 30s HOLLOW HOLD D) 30 ELBOW PLANK + HIP TAP (REPS) 1. CHOOSE ANY ORDER. COMPLETE ALL OF ONE MOVEMENT BEFORE GOING TO THE NEXT.

Training Session PM (130p)

A. U/B Ladder For Time:

10-1

-T2B

-Front Squats

-Pullups

-KBS

*9:57