24 September

Training Session (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 10-20-10 DB Fat Grip Triplet

B. Mobility

C. Crossover

D. Hip/Core

E. ēvoFIT Class

25m AMRAP:

50 Cal Bike

50 Tuck-Ups

50 Torpedo In Place Lunges

Rest 2m

50 1-Arm Hang Snatch

50 Push-Ups

50 S/L Box Squats

50 Push-Ups

50 1-Arm Hang Snatch

150m OHD Torpedo Walk

*Completed 1 Round

F. Team Workout With DP/Phillip

15 Cal Bike Sprint

15 DB Flat Bench Fat Grip (70#)

12-15 Belt Squats

15 Cal Ski Sprint

60 Second Bicep Hold (55#)

25/25 Plated Skull Crushers + CGBP

15 Cal Row Sprint

20 Plated Pick-Ups (55#)

15 Hanging DB Knee Raises (20#)

*2+16 Bench