Sunday 17 March 2024 – 2G 60 minutes
Happy St Patricks Day! We have proper power day today unlike yesterday’s fake power session. Supersets on the floor with stroke count rows. Coach’s choice core blast to finish with mini bands.
Tread Block
- 1 min base
- 1 min push
- 1 min AO
- 1 min WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 1 min WR
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
- 90 sec WR
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 1 min WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 1 min WR
- 1 min base
- 1 min push
- 1 min AO
Floor Block 1 – 16.5 minutes
- Two rounds back to back superset:
- 8 x TRX pull up
- 4 – 8 x chest press (explosive), rest
- 15 stroke AO row (120 – 180m+) – check distance
- Two rounds back to back superset:
- 8 each x goblet step down toe tap
- 4 – 8 x bridge (explosive), rest
- 15 stroke AO row (120 – 180m+) – match or beat your previous distance
- Two rounds back to back superset:
- 8 x chest fly
- 4 – 8 x low row (explosive), rest
- Bonus: repeat exercises only
Floor Block 2 – 5.5 minutes
- Coach’s choice – mini band core blast
- Finisher: 1 min coach’s choice