21 September

 Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 (70#)

C. ēvoFIT Class
30M AMRAP STATION 1 30 WALK-UPS IN PUSH-UP POS. ON PLATE 30 PLATED BACK SQUATS (45/25) STATION 2 30 TORPEDO S/L DEADLIFTS + SHOULDER PRESS (15/SIDE) 60 GLUTE BRIDGES WITH TORPEDO *TORPEDO WT. (30/20) STATION 3 30 ABMAT SIT-UPS RX+ 50 ABMAT SIT-UPS STATION 4 30 INVERTED ROWS 30 BATTLE ROPE CIRCLES STATION 5 150M WAITERS CARRY WITH KB (1.5/1 POOD) *CAN ONLY SWITCH ARMS AT THE TURN-AROUND (75M)

*2 Rounds

D1. 75 BB Curls D2. 75 Skull Crushers

Trainnig Session PM (130p)

A. Box Squats, Build To Heavy Triple *235/265/295/325/355/385

B. Power Snatches *155 For 5-4-3 (Singles) *115 For TnG 5 - 135 For TnG 4 - 155 For TnG 3

C. 3 Second Tempo DL To Mid Thigh - 3 Sec Mid Thigh - HSC 15m To Find Heavy Single *285