Tuesday, 18 July 17

1. Warm Up (10 mins)

2. Midline: Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks

Superman Rocks

3. Metcon: Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Row in Time Remaining

Rest 5:00

Metcon Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Row in Time Remaining

Rest 5:00

Metcon Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Row in Time Remaining

*1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.