15 August

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

D. Mobility

E. Crossover

F. ēvoFIT Workout

7m AMRAP:
10 Cal Bike
10 Heels To Heaven
10 Push-Ups
*6+4 Cals

7m AMRAP:
20 Torpedo Sumo Squats
20 Hello Dollies
20 Torpedo Jumping Jacks
*3 Rounds

7m AMRAP:
30 1-Arm Hang Snatches
30 Sec DC Hold
30 Plank Jacks
*3 Rounds

Training Session PM (130p)


A. Back Squats; 8-8-6-6
*255/275/305/325

B. Class Workout
18 DL
6 Front Squats
12 Power Cleans
3 Thrusters
Then: 
400m Run
100 DU's
*6:40 (1m Slower Than Previous)