9 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; 3x6

D. Crossover

E. Mobility

F. ēvoFIT Class WOD

3m Amrap; Rest 90s, x3

30 Squats To MB

Max Cal Bike In Remaining Time

*41/38/46

Rest 3m

3m Amrap; Rest 90s, x3

20 Floor Press To Skull Crusher

10 Over The Torpedo Burpees

5 Torpedo Up-Downs + Press

*4 Rounds

G. Pink Loop

Training Session PM (130p)

A. Squat Cleans; 4x3

*225/235/245/255

*Then Singles @ 255/245/235/225/195/165/135

B. Class Workout

"Shooters Choice"

80 Cal Row

80 T2B

80 Burpees

*10/10 x8 and then 80 Cal Row

*12:08 (62 Second PR)