2 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. Crossover

D. Mobility

E. ēvoFIT Class

10m AMRAP:

50 Renegade Rows

50 OHD Torpedo Hold + High Knees

50 Yard Torpedo Walking Lunges

*2+10 Renegade Rows

Rest 3m

10m AMRAP:

400m Row

30 S/L Tuck-Ups

*4+10 Meters

Rest 3m

5m EMOM

10 Gorilla's + 10 Jump Squats

*Add 2 Reps To Each Movement Every Round

*Complete

Training Session PM (130p)

A. Back Squats; 2 Max Sets @ 90%

*350x4/4

B. 3 Position Clean (Top To Bottom)

*250#

C. 16m EMOM (Options)

Min 1: 40 Second OHD KB Hold (DBL) - Red

Min 2: 12 Heavy Slamballs

Min 3: 4 Bar Muscle-Ups

Min 4: 2 Squat Cleans + Max Cal Ski (205)

*16/16/13/16

*61 Cals

*Tweaked my Left Tricep/Shoulder On BMU