4 October

Training Session AM (530a)

A. Hip/Core

B. Mobility

C. Crossover

D. ēvoFIT 

For Time:

2,500m Row

*8:03 With J.Cooper

12m Amrap:

50 WB

30 Over The Rower Burpees

*Complete, John's back locked up

E. 10-1

DC Crunches

Heels To Heaven

*Complete

Training Session AM (10a)

Jiu Jitsu

Training Session PM (130p)

A. Back Squats; 5x5 @ 245#

*Complete

B. Strict Press; 5x5 @ 165#

*Complete