Monday 22 April 2024 – 2G 60 minutes
Timed endurance & power run / row today. 90 second recovery between blocks. Back to back sets on the floor with a lot of push ups! Benches are set up low today.
Tread Block 1
- 3 min push
- 1 min AO
Row Block 1
- 1 min AO row (check time)
Tread Block 2
- 3 min push
- 30 sec base
- 1 min AO
Row Block 2
- 1 min AO row (check time)
Tread Block 3
- 3 min push
- 1 min base
- 1 min AO
Row Block 3
- 1 min AO row (check time)
Floor Block 1 – 6.5 minutes
- Back to back:
- 6 – 10 total x alt goblet step down squat
- 6 – 10 x pullover, rest
- Repeat until buy-out: 1 min of pushups (hands on bench) – count reps
Floor Block 2 – 7 minutes
- Back to back:
- 6 – 10 each x split squat to hammer curl to neutral grip shoulder press
- 10 total x dead bug, rest
- Repeat until buy-out: 1 min of pushups (hands on bench) – count reps
Floor Block 3 – 7.5 minutes
- Back to back:
- 6 – 10 each x high plank single arm low row
- 10 x knee tuck, rest
- Repeat until finisher: 1 min of pushups (hands on bench) – count reps
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