12 February

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Rev Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. Mobility

E. ēvoFIT Class

STATION 1 5M AMRAP 10/6 CAL SKI X1 MAX SET OF PUSH-UPS OR KNEE PUSH-UPS REST 2M STATION 2 5M AMRAP 10/6 CAL ROW 20 ELBOW PLANK + HIP TAPS REST 2M STATION 3 5M AMRAP 5 TORPEDO TWISTS 20 S/L GLUTE BRIDGES (10/LEG) REST 2M STATION 4 5M AMRAP 20 WALLBALLS (20/14) 20 LEGLIFTS OVER THE MB

Training Session PM (130p)

A1. 10 Belt Squats

A2. 10 Yard Forward Walking Lunges + (2) 25's + 10 Yard Reverse Walking Lunges

A3. 15 Hamstring Curls (40#)

Rest 2m, x3 (Complete 10 Strict Pullups during each Rest)

B1. SA Incline DB Bench + Hold (12 Each Arm)

B2. DBL DB Tricep Seated Extensions (25#)

B3. Banded Fly's

Rest 2m, x3 (Complete 8 Strict Pullups during each rest)

C1. BB Muscle Clean and Press (95)

C2. Kullman (35s)

C3. Seated SA DB Press + OHD Hold

Rest 2m, x3 (Complete 6 Strict Pullups during Rest)

D1. BB 21 Guns (65#)

D2. 45# Plate Holds; 60s

D3. SA DB Rows (70)

Rest 2m, x3 (Complete 10 Strict Pullups during Rest)

*Completed + 102 Pullups