Thursday, 6 Oct 16

1. Warm Up - 10 Minutes

2. Strength - 15 Minutes

3 x 5 Bench Press @ 70%

3. Metcon - EMOM x 10

Even Minute - 15 Burpees

Odd Minute - 25 Kettlebell Swings 53/35

4. Row Conditioning - AMRAP x 9

Max Effort Calories

1 - 50sec on/10sec off

2 - 40on/20off

3 - 30on/30off

4 - 20on/40off

5 - 10on/50off

6 - 20on/40off

7 - 30on/30off

8 - 40on/20off

9 - 50on/10off

*Do not reset rower. Keep a running count for Total Calories rowed after AMRAP.