20 September

Training Session AM (530a)

A. Hip/Core Work

B. Mobility

C. Crossover

D. ēvoFIT Class

5 Rounds For Time:

17 Plated Pick-Ups

12 Halos

7 Burpee Pull-Ups

300m Run

*20:09

E. Tabata Core

-Hollow Hold + Flutter

-Right Side Plank + Hip Tap

-Left Side Plank + Hip Tap

x2

Training Session (10a)

Jiu Jitsu

Training Session PM (130p)

A. Back Squats; 10,8,6,4

*235/265/275/295

B. Front Squats; 4x5

*205/225/250/250

C. 15m Foot/Ankle Mobility Work