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Accessory Work
Go heavy!
3×12 Single Arm Bent over DB Row
3×10 each side Inverted KB Shoulder press
3×12 SDLHP – use KB
3×10 each side Romanian DL
3×10 each side Bulgarian Split Squat
Push Ups – toes, knees, rings or against GHD – make sure you get full ROM
Box Dips (making sure you’re in a place of support for the shoulders and pecs and not extending your feet too far from the box)
Metcon (AMRAP – Reps)
3:00 min work, 1 min rest
1. 40 Mountain Climbers, 10 Jumping Squats
2. 40 Shoulder taps (keep hips as still as possible) 20 alternating lunges
3. 40 Grasshoppers 20 Hollow Rocks.
Total reps from all 3 metcons = score