Monday 1 July 2024 – 2G 60 minutes
Power on the treads, mini bands and strength on the floor. No rowing in the 2G! 90 seconds recovery between blocks.
Tread Block 1 – 5.5 minutes
- 30 sec push
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
Tread Block 2 – 4.75 minutes
- 30 sec push
- 45 sec AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 45 sec AO
Tread Block 3 – 4 minutes
- 30 sec push
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Tread Block 4 – 4.75 minutes
- 30 sec push
- 1 min AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 30 sec AO
Floor Block 1 – 5.5 minutes circuit
- 6 x mid band squat hold lateral walk
- 6 x mid band walkout
- 10 total x mid band foot exchange
Floor Block 2 – 16.5 minutes
- 2 rounds work & rest:
- 6 – 10 each x goblet rear foot elevated (rfe) split squat, rest
- 2 rounds work & rest:
- 6 – 10 x close grip chest press, rest
- 2 rounds work & rest:
- 6 – 10 total x alt sumo deadlift, rest
- 2 rounds work & rest:
- 6 – 10 each x split stance single arm low row, rest
- If finished then repeat all exercises as a single block until finisher:
- 30 sec of close grip chest press OR
- 30 sec of sumo deadlift