5 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

STRENGTH/MUSCULAR ENDURANCE DAY 25M AMRAP STATION 1 12 S/A SEATED KB PRESS - EACH ARM 25 PUSH-UPS *AHAP FOR KB WT. STATION 2 12 REAR LEG ELEVATED SPLIT SQUATS - EACH LEG 12 BOX STEP-UPS - EACH LEG *OPTIONAL: ADD TORPEDO IN FRONT RACK FOR BOTH MOVEMENTS. STATION 3 15/10 CAL SKI - ARMS ONLY 30 BATTLE ROPE CIRCLES STATION 4 20 BANDED TRICEP EXTENSIONS WITH 1s PAUSE (PURPLE/BLUE) 20 RING ROWS STATION 5 50M PROWLER 30s STONE CHAIR 50M PROWLER

*1+2 Rounds

Training Session PM (115p)

A. Clean and Jerk; 1 Rep Every 90 Seconds

*255/255/265/265/275/275

B. Front Squats; 3x3

*245/265/285

C. Class Workout

"The Lone Wolf"

Every 3m For 15m

18 Cal Bike

10 DL (255)

50 DU's

*Last Round Tie-Breaker is Max Cals On Bike

*5+41