13 September

Training Session AM (530a)

A. Hip/Core Circle Work

B. Crossover

C. Mobility

D. ēvoFIT Class

25M AMRAP 150M RUN 10 TORPEDO PUSH-UPS ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP ---------------------------- 150M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP 40 SHOULDER PRESS TO TRICEP EXTENSIONS ---------------------------- 400M RUN 10 TORPEDO PUSH-UPS 20 MTN CLIMBERS 30 CRISS CROSS SQUAT JUMP 40 SHOULDER PRESS TO TRICEP EXTENSION 50 KNEE TUCKS ON SLIDERS

*8+30 CC Squat Jumps

Training Session PM (115p)

A. Squat Clean; Build To Heavy

*285

B. Snatch High Pulls From The Hang; 4x5

*135/135/165/165

C. 5m AMRAP:

30 Cal Bike

30 Seated Plate To OHD (45)

30 Yard Plate Push

Max Cal Bike With Remaining Time

*46 Cals

Rest 2m

5m AMRAP:

20 Cal Row

25 T2B

30 WB

Max Over The Rower Burpees With Remaining Time

*27 Burpees