Thursday 24 August 2023 – 2G (chest fly) 60 minutes
Tread Block 1
- 3 min push
- 90 sec base
- 3 min push
- 90 sec base
- 1 min AO
- Collapse (member’s choice)
Tread Block 2
- 2 min push
- 1 min base
- 2 min push
- 1 min base
- 1 min AO
- Collapse (member’s choice)
Tread Block 3
- 1 min push
- 30 sec base
- 1 min push
- 30 sec base
- 1 min AO
- Collapse (member’s choice)
Floor Block – 23.5 minutes
- 2 rounds back to back:
- 10 x incline bench chest press
- 6 each x split squat (explosive), rest
- 600m push row (once only), check time
- 2 rounds back to back:
- 10 x incline bench hammer curl
- 6 each x single arm hip hinge swing, rest
- 600m push row (once only), check time
- 2 rounds back to back:
- 10 x incline bench chest fly
- 12 total x speed skaters with power, rest
- If finished then repeat all exercises as a single block until finisher
- 1 min of incline bench chest press OR
- 1 min of incline bench hammer curl OR
- 1 min of incline bench chest fly