Saturday 6 January 2024 – 60 minutes
Today is as specialty workout- Strong and Steady.
Tread block Run to row 4 5-min blocks Start with a 350 row then tread for distance at 2.5%incline. Each block decrease incline by 0.5%. Goal- try to beat distance as the incline decreases
Floor block 4 5-min blocks (rep and recover) 1st block 4 rounds (1 min 15 sec each round) of 8 goblet squat (slow tempo) Recover once complete. On the 4th round, high plank alternate knee drive until block is complete
2nd block 4 rounds (1 min 15 sec each round) of 10 reverse low row (slow tempo) Recover once complete. On the 4th round, high plank alternate knee drive until block is complete
3rd block 4 rounds (1 min 15 sec each round) of 5 lunges, each leg, single weight (slow tempo) Recover once complete. On the 4th round, high plank alternate knee drive until block is complete
4th block 4 rounds (1 min 15 sec each round) of 10 seated push press (slow tempo) Recover once complete. On the 4th round, high plank alternate knee drive until block is complete