27 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 W/Fat Grips

C. Crossover

D. Mobility

E. ēvoFIT Class

5m Amrap:

15 Cal Row

20 Jump Squats

20 Torpedo Jumping Jacks

Rest 1m, x2

*Complete

Rest 3m

5m Amrap:

20 Yard Burpee Broad Jump

20 Torpedo High Pulls

20 V-Ups

Rest 1m, x2

*Complete

E. Pink Loop

Training Session PM (115p)

A. Max Complex Of:

2 TnG PC + 2 TnG Jerks

*280

B. 100 Du's

80 KBS (1.5)

60 Thrusters (95)

40 Abmats

20 Cal Bike

*Beginning With and Every 6m = 400m Run

*15:37 (46 seconds slower than previous year)