19 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. Mobility

D. Crossover

E. 3x6 Towel Pull-Ups

F. ēvoFIT Class

12m AMRAP:

20 Cal Bike

20 Torpedo Curl To Press

*6 Rounds

Rest 3m

12m AMRAP:

10 Burpees Over Torpedo

20 Torpedo S/L V-ups

30 Plyo Chest Press

40 Bicycle Crunches

*2+30 Crunches

Training Session PM (130p)

A. Front Squat; 1RM

*335#

B. Squat Clean; 1RM

*295 (315xx)

C. Class Workout

"Helen-Ish"

500m Ski/Row

21 KBS

40 Yard Plate Push

21 Pull-Ups

250m Row/Ski

15 KBS

250m Row/Ski

15 Pull-Ups

40 Yard Plate Push

9 KBS

500m Row/Ski

9 Pull-Ups

*10:51