25 September

 Training (530a)

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

B. 10-20-10 DB Triplet (70#)

C1. 20 Skull Crushers
C2. 20 Barbell Curls
Rest 2m, x3

D. ēvoFIT Class

24m Clock

0:00 - 12:00
2,500m Row With Partner
*8:02 (Andy)

12:00 - 18:00
50 Wallballs
30 Burpees
*3+40 WB's

Training Session PM (130p)

"Quadzilla"

(4) - 10m Stations 
Station 1: 
20-10-5-3 Bench
*195/245/285/310

Station 2: 
220 Cal Ski in 10m
*Complete

Station 3: 
Dball Over The Shoulder
P1 = 30 Seconds
P2 = 30 Seconds
*74 Reps

Station 4: 
9m Amrap:
Max Cals Bike
*Can Only Bike While Someone is Hanging From Bar
*156 Cals

Total of 512 Reps