Wednesday 23 August 2023 – 2G 60 minutes
Tread Block 1
- Reset monitor
- 3 min push
- 90 sec base
- 2 min push @ 2%
- 90 sec base
- 1 min push @ 3%
- 90 sec base
- 30 sec AO @ 4%
- Collapse (member’s choice)
- Check distance
- Switch to floor
Floor Block 1 – 11 minutes
- 2 rounds circuit:
- 10 each x split stance deadlift
- 10 x TRX bridge row
- 10 x overhead tricep extension
- 400m push row (once only)
- If finished, repeat exercises until time called
- Switch to treadmill
Tread Block 2
- Reset monitor
- 3 min push
- 90 sec base
- 2 min push @ 2%
- 90 sec base
- 1 min push @ 3%
- 90 sec base
- 30 sec AO @ 4%
- Collapse (member’s choice)
- Match or beat your distance from block 1
- Switch to floor
Floor Block 2 – 11 minutes
- 2 rounds circuit:
- 10 each x TRX single arm reach with rotation
- 10 x squat to press
- 10 total x bear plank low row
- 400m push row (once only)
- If finished, repeat exercises until finisher: 30 sec of squat to press