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; 3x5
D. Mobility
E. Crossover
F. ēvoFIT Class
For Time:
30-20-10
Cal Row
Cal Bike
50m Bear Crawl
*9:18
Rest 3m
12m To Complete
A. 50 W/M Situps
B. 50 SA KB Rows
C. 50 Hanging Knee Tucks
D. 45 Second Lunge Hold/Side
*Complete
Training Session PM (130p)
A. 3 Position Squat Cleans + 2 Jerks; Build To Heavy In 5 Sets
*135/165/195/225/245
B. Strict Press; 5x5
*135/145/155/165/165
C. Tested EMOM
12m EMOM
Even: 10 Cal Ski
Odd: DBL KB Front Rack SA Thrusters (Red); 4/Side
*Add 1 Cal and 1 Thruster/Arm Every Successful Round
*Complete
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