Monday 11 March 2024 – 2G 60 minutes
Triggerwarning – hills and burpees!
Tread Block 1
- 30 sec base
- 30 sec base @ 2%
- 30 sec base @ 3%
- 30 sec base @ 4%
- 30 sec base @ 5%
- 30 sec base @ 6%
Tread Block 2
- 30 sec base @ 3%
- 30 sec base @ 6%
- 30 sec base @ 3%
- 2 min base
- 30 sec base @ 6%
- 30 sec base @ 3%
- 30 sec base @ 6%
- 2 min base
- 30 sec base @ 3%
- 30 sec base @ 6%
- 30 sec base @ 3%
- 2 min base
- 30 sec base @ 6%
- 30 sec base @ 3%
- 30 sec base @ 6%
- 90 sec base
- 30 sec AO
Tread Block 3
- 30 sec base
- 30 sec base to push
- 30 sec push
- 30 sec push to AO
- 30 sec AO
Floor Block – 19 minutes
- 2 rounds back to back superset:
- 5 each x lateral step up to knee raise
- 5 each x burpee to lateral step over, rest
- 2 rounds back to back superset:
- 10 x chest press to reach
- 5 x full burpee with high plank to low plank, rest
- 2 rounds back to back superset:
- 10 total x goblet alt step out squat
- 5 x squat jack to burpee, rest
- Bonus: repeat dumbbell exercises only
Row Block
- 30 sec base row
- 30 sec base to push row
- 30 sec push row
- 30 sec push to AO row
- 30 sec AO row