30 April

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