Training Session AM (530a)
A1. 20 GHD's
A2. 15 Back Extensions
Rest 2m, x2
B. DB Triplet
C. Crossover
D. Reverse Hypers; 2x12
E. Belt Squats + 200 Marches
F. Mobility
G. ēvoFIT Class
30 Cal Bike Buy-In
Then:
60 S/A Torpedo Thrusters
50 W/M Sit-Ups
40 Yard Reverse BC
30 UpDown Over Torpedo
20 SB (70#)
30 UpDown Over Torpedo
40 Yard Reverse BC
50 DC Crunches W/Torpedo
60 Torpedo Jumping Jacks
Then:
30 Cal Bike Cash-Out
*15:25
Training Session PM (130p)
A1. Hang Squat Clean; 1.1
Rest 30 Seconds
A2. Hang Squat Clean; 1.1
Rest 30 Seconds
A3. 2 TnG Squat Cleans
Rest 3m, x3
*225/195/165
*255/195/165
*280/250/230
B. 15m EMOM
"Brain Trust"
Min 1: 200m Run (1st Curb)
Min 2: C2B Pull-Ups
Min 3: Hang Squat Clean and Jerks (115)
*28/28/28/28/36
*148 Reps (2-3 HSC + Jerks Each Round except last)
C. Hammy Work