20 December

Training Session AM (545a)

A. Mobility

B. Crossover/Hip

C. ēvoFIT Class

25m AMRAP:

3 Rounds:

20 Cal Bike/Ski Sprint

2 Rounds:

9 Up-Downs W/Torpedo

15 Front Raises

21 Plyo Chest Presses

27 Bicep Curls

1 Round:

50 Shoulder Taps

50 Lateral Lunge Jumps

50 Wallballs

Training Session PM (130p)

A. Back Squats; Triples @ 33X1

*135/165/165/195/195/225/245/255/270

B. "The Office"

"THE OFFICE" WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S) 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*35/11/23/23

*92 1. SCORE IS TOTAL JERKS + DU'S (1 REP FOR EVERY 10) + FRONT SQUATS + OTB BURPEES. 2. FOR BIGGER CLASSES, PUT 2 SKI'S OUT AND HAVE 2 OR 4 PEOPLE ALTERNATE B/W ROW/SKI. 3. IF STILL NOT ENOUGH ROWERS, PUT FASTEST ROWERS TOGETHER AND HAVE THEM STAGGER BY 2M.