“Wading in the Water”
“Open”
1000 Meter Row
Rest 4 Minutes
4 Minutes of Tabata Dumbbell Thrusters (50/35)
:20sec on :10sec rest
Rest 2 Minutes
4 Mintues of Tabata Ab Mat Sit ups with the Dumbbell at holding your feet.
“Preformance”
1000 Meter Row
Rest 4 Minutes
4 Minutes of Tabata Dumbbell Thrusters (35/20)
:20sec on :10sec rest
Rest 2 Minutes
4 Mintues of Tabata Ab Mat Sit ups with the Dumbbell at holding your feet.
“Fitness”
1000 Meter Row
Rest 4 Minutes
4 Minutes of Tabata Air Squats
:20sec on :10sec rest
Rest 2 Minutes
4 Mintues of Tabata Ab Mat Sit ups with the Dumbbell at holding your feet.

We also would like to let you know that tonight will be Emily’s last night coaching for us. This is not good bye but see you soon.
With the commute post work day from Saint Albans school Emily has decided to step back from coaching.
We will miss her face during the week but looking forward to seeing her as an athlete from time to time!
You will be missed Emily.