15 November

Training Session AM (530a)

A. Mobility

B. Core/Hip Work

C. Crossover

D. ēvoFIT Class

2m AMRAP

250m Row 

W/Remaining Time:

Max Burpees

Rest 3:30, x3

*26/27/28 

*81 Burpees

9m EMOM

Min 1: 25 Second Lunge Hold/Side

Min 2: 4 S/A Front Squat + Bicep Curl/Side

Min 3: 10 Bicycle Crunch + 20 DC Crunches W/Torpedo

*Complete

Training Session AM (10a)

Jiu Jitsu (2:30)

Training Session PM (145p)

A. Knees Over Toes Density Program

B. Belt Squats; 5x10

*Ended 3x10 @ 250#

C. Mobility