11 October

Training Session AM (530a)

A. Hip/Core Work

B. Mobility

C. Crossover

D. ēvoFIT Class

For Time:

40 Cal Bike

40 Z-Press (40#)

30 Cal

30 Z-Press

20 Cal 

20 Z-Press

10 Cal

10 Z-Press

*7:30

Rest 3m

12m AMRAP:

12 S/L DL With 45# Plate/Side

1m Plank Hold (Elbows)

30 Seconds Lunge Hold/Side

20 Banded Lat Pulldowns

*Complete

Training Session AM (10a)

Jiu-Jitsu (2:30)

Training Session PM (2p)

A. Front Squat 1RM

*305#

B. 7m Amrap:

600m Run

Then AMRAP

20 DU's

10 Cal Row

5 Heavy SB

*4+7 (5 Cal Row)

Rest 2m

7m Amrap:

600m Run

Then AMRAP

20 DU's

10 KBS (1.5)

5 BJ (30")

*5 Rounds

*156 Reps Total