12 March

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Mobility

D. Back Squats; 4x4 With 2 Sec Pause In Hole

*305#

E. Crossover

F. ēvoFIT Class

8m Amrap:

50 Abmats

40 Curl To Press

30 S/A Bent Over Rows/Each Arm

*1+30 Abmats

8m Amrap:

50 Plank Jacks

40 Cal Ski

30 Plate To OHD

*1+30 Cals

8m Amrap:

5 Lap Shuttle (SB)

2 Lap Lunges

20 Up Downs

*1+1 Lap Lunges

Training Session PM (115p)

A. Back Squats; 5x5 @ 290#

*Complete, Felt Light and Fast

B. Power Snatch

*Built To 3 Singles @ 205#

C. 21.1 Vitality Version

1 DB Devils Press (50)

10 DU's

3 Devils Press 

30 DU's

6 Devils Press

60 DU's

9 Devils Press

90 DU's

15 Devils Press

150 DU's

21 Devils Press

210 DU's

*11:56