8 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 Class

Every 4m For 32 Minutes

2m Max Cals

With Remaining Time Complete: 

6 Synchro Burpees

12 Synchro KBS

18 Heavy Slamballs

*Alternate Row and Bike

*580 Cals (Mcclaren and Harper)

Training Session PM (130p)

A. FOR TIME:

20 OTB JUMPS (24/20)

15 C&J (95)

5 POGO FACING BURPEES

20 OTB JUMPS (24/20)

15 C&J (135)

5 POGO FACING BURPEES

20 OTB JUMPS (24/20)

10 C&J (185)

5 POGO FACING BURPEES

20 OTB JUMPS (24/20)

10 C&J (205)

5 POGO FACING BURPEES

20 OTB JUMPS (24/20)

5 C&J (225)

5 POGO FACING BURPEES

20 OTB JUMPS (24/20)

5 C&J (245)

5 POGO FACING BURPEES

*17:46

B. PUSH PRESS; BUILD TO A SET OF 5

*165/185/205/215/225