10 May

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C. Crossover

D. Pull-Ups

50 Strict With 35-40# Vest/Chains

*1-2-3 x8 +2

Rest 2m

50 Butterfly With Vest

*10's

Rest 2m

50 Butterfly Unloaded

*35/15

E. ēvoFIT Class

0-6:00 EMOM 8 D-O-I-U + 20 BICYCLE CRUNCHES 6:00-7:00 REST 7:00-23:00 AMRAP 80 LATERAL LUNGE JUMPS 70 PLYO CHEST PRESS 60 GORILLAS 50 S/L V-UPS WITH TORPEDO 40 S/L DEADLIFTS WITH TORPEDO 30 YRDS BROAD JUMP (TURF) 20 WALLBALLS (20/14) *5 TORPEDO TWISTS BEFORE YOU BEGIN EACH MOVEMENT 23:00-24:00 REST 24:00-27:00 MIN AMRAP 30s ELBOW PLANK 10 V-UPS 1. TORPEDO WT. IS (30/20).

Training Session PM (115p)

A. Squat Cleans; 5x1

*245/265/275/280/290/300/320x/320x/285

B. Push-Pulls

14-12-10-8-6-4

Strict Pull-Ups

28-24-20-16-12-8

Push-Ups

*10:00

C. Front Squats; 4x3

*245/275/295/305