Saturday 23 March 2024 – 3G 60 minutes
Tread Block:
- 2.5 min push
- 45 second base
- 2.5 min push
- 45 second base
- 2 min PW @6%+
- 45 second base
- 2 min PW @6%+
- 45 second base
- 45 second AO
- 45 second WR
- 45 second AO
- 45 second WR
- 30 second AO
Rower Block
- 10 S/A S/L shoulder press
- 800 meter row
- Repeat, decreasing row by 200 meters
- Row for distance if time. Last 30 seconds = AO
Floor Block
- Endurance: 12-16 two handed dumbbell squat
- 12-16 bird dog low row
- Repeat (2 sets total)
- Strength: 6-10 split stance S/A deadlift
- 6-10 S/A chest press
- Repeat
- Power: 4-8 S/A lateral step up (explosive, then lower slowly)
- 4-8 S/A neutral grip push press
- Repeat
- If time, pick two exercises
- 30 second finisher: explosive lateral step ups, 15 seconds each side