26 April

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. Pull-Ups

10-10-10

8-8-8

6-6-6

4-4-4

2-2-2

4-4-4

21

11

*150 Reps

C. Did ēvoFIT Workout Today

In A Team Of 3:

TEAM OF 3: 24M AMRAP 200/125 CAL BIKE EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS THEN: MAX CALS ON THE ROWER EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS *74 Cals (Ivan/Jed)

Training Session PM (115p)

A. Back Squats;

Build To Heavy Singles

Then:

2x4@325#

*325/345/365

B. Push Press; 10-8-6-4

*155/175/185/195/205

C. Lunges; 6 Each Leg Reverse

*135/155/175

D. Accessory Work With Spencer

-FR Holds

-Split Squat

-Tibia Raises

-Calf Raises

E. Core Work With Spencer