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
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