18 October

Training Session AM (530a)

A. Knees Over Toes Zero Program Day 1

B. ēvoFIT Class

6m EMOMs

6M STATIONS REST 90s B/W STATIONS STATION 1 EMOM MIN 1: 15 WALLBALLS (20/14) MIN 2: MAX CAL ROW STATION 2 EMOM MIN 1: 45s ELBOW PLANK MIN 2: MAX SLAMBALLS IN 30s *SLAMBALL WT. (50/40/30/20) STATION 3 EMOM MIN 1: 30M BEAR CRAWL MIN 2: MAX KBS (EYE LEVEL) *(1.5/1 POOD) STATION 4 MIN 1: 150M RUN MIN 2: MAX CAL AIR BIKE RX+ 200M RUN

*Complete

Training Session AM (10a)

Jiu-Jitsu

Training Session PM (2p)

A. Back Squats; 5x10

*165/215/235/265/285

B. Anchored Weighted Sit-Ups; 4x12

*Complete