Friday 22 March 2024 – 2G 60 minutes
The run / row template
Tread / Row Block – 23 minutes
- 1.3km (0.8 mile) tread (PW half distance)
- 400m base to push row
- 1km (0.6 mile) tread (PW half distance)
- 300m push row
- 0.6km (0.4 mile) tread (PW half distance)
- 200m push to AO row
- 0.3km (0.2 mile) tread (PW half distance)
- 100m AO row
- Bonus: tread for distance, last 30 sec is AO on either treadmill or rower
Floor Block 1 – 7 minutes circuit unilateral
- 6 – 10 x bosu split stance contralateral single arm low row (R)
- 6 – 10 x single arm split squat (R)
- 6 – 10 x bosu split stance contralateral single arm low row (L)
- 6 – 10 x single arm split squat (L)
Floor Block 2 – 3 minutes circuit
- Four rounds:
- 10 / 8 / 6 / 4 x bosu burpee
- 8 x bosu high plank jack
- When done: low plank hip rocks
Floor Block 3 – 7 minutes circuit
- 6 – 10 each x bosu forward lunge
- 6 – 10 x bosu kneeling bicep curl
Floor Block 4 – 3 minutes circuit
- Four rounds:
- 10 / 8 / 6 / 4 x bosu plank pop
- 8 total x sprinter situp
- When done: low plank hip rocks until finisher
- Finisher: 30 sec of sprinter situp