Updated: Nov 30, 2020
600m (Flat Loop)
3 Rounds “Chief”
1 Round of Chief =
3 Power Cleans > Hang Cleans
9 Air Squats
Core - Coaches Choice
MODs: 600m is around 4MINs so insert cardio of choice here. It running outside 2MINs out and 2MINs back. DBs and KBs can be used here too.
MIN1 :50 Max Cals
MIN2 :50 DB/KB Front Rack Hold
MIN3 :50 Lunge + Lunge + Air Squat
MIN4 :50 DB/KB Farmer Hold Teapots (alt sides each rep)
:30 Slow Ring Mountain Climbers (Feet in Rings)
:30 Ring Plank
MODs: MIN1, insert cardio of choice here if you don’t have a machine. If no rings for core just do on floor.