Tuesday 15th May 2018


Warm – Up:  250 m run

Row 200 m
8 Push-up to Down Dog

 Row 200 m 
10  Spidermans Lunges

 Row 200 m
10  Samson Stretch


Strength/Skill: Power Clean 

Work up to a heavy single for the day



“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral  Burpees Over Rower (rail)

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds.  The goal here is to find a fast pace that you can see yourselves maintaining over the five rounds.