Thursday 30 January 2025 – 2G 60 minutes
Floor add on circuit
- Alt chest press to chest press – 4 reps
- Sit up stand to hammer curl – 8 reps
- Standing low to high chop – 8 each
- Good morning – 8 reps
- Alt cross back lunge – 8 reps total
Round 1
- First 2 exercises + 200m push row
Round 2
- First 3 exercises+ 200m push row
Round 3
- First 4 exercises+ 200m push row
Round 4
- All 5 exercises and 200m row
Finisher
- 30 sec high plank
TREAD ENDURANCE AND POWER DAY
Tread block 1 – 3.5 min
- Start at base, increase pace every 30 sec
- Last 30 sec all out
Tread block 2 – 3 min
- Start at high base, increase pace every 30 sec
- Last 30 sec all out
Tread block 3 – 2.5 min
- Start at high base, increase pace every 30 sec
- Last 30 sec all out
Tread block 4 – 2 min
- Start at high base, increase pace every 30 sec
- Last 30 sec all out
Tread block 5 – 1.5 min
- Start at push, increase pace every 30 sec
- Last 30 sec all out
Tread block 6 – 1 min
- 30 sec push
- 30 sec all out
Finisher
- 30 sec all out
- 90 sec walking recovery between blocks