16 July

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups; 3x6

D. Crossover

E. Mobility

F. ēvoFIT Class

15 Cal Bike Sprint

10 Slamballs (40#)

20 Yard Frogger

Rest 4m, x4

G. Pink Loop 

Training Session PM (130p)

A. Squat Cleans; 6x1/5x1/4x1

*235/255/265

B. Power Snatch; Moderate Single

*175#

C. Rogue Suitcase Hold Challenge

*165#

D. Class Workout "Trilogy"

3 RFT

500m Row

20 Heavy Swings

15 T2B

10 Deadlifts (275#)

*10:38 (Previous Was 11:15)