29 January

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Mobility

D. ēvoFIT Class

EMOM FOR 24M MIN 1: 10/5 SKI MIN 2: 10 UP-DOWNS WITH TORPEDO PRESS (30/20) MIN 3: 30 TUCK PULSE MIN 4: 10/5 CAL ROW MIN 5: 150M RUN MIN 6: 10s HOLLOW HOLD + 30 BICYCLE CRUNCHES 1. ADD 2 REPS TO UP-DOWNS, SKI & ROW (CALS) FOR EACH SUCCESSFUL ROUND.

Training Session PM (130p)

A. Deadlifts

15 @ 225#

Rest 90 Seconds

15 @ 275#

Rest 90 Seconds

15 @ 315#

*Complete, all U/B

B. Class EMOM

Min 1: 10 Pullups

Min 2: 10 TnG Power Cleans (115#)

Min 3: Max Cals Bike

*121 Cals (Down from 2019's 132 cals)