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
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