Monday 25 March 2024 – 2G 60 minutes
Tread Block 1
- 2 min push
- 1 min base
- 2 min push
- 1 min AO
- 30 sec WR
- 45 sec AO
- 30 sec WR
- 30 sec AO
Tread Block 2
- 1 min push
- 1 min base
- 1 min push
- 1 min AO
- 30 sec WR
- 45 sec AO
- 30 sec WR
- 30 sec AO
Tread Block 3
- 30 sec push
- 1 min base
- 30 sec push
- 1 min AO
- 30 sec WR
- 45 sec AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – 8.25 minutes
- Buy-in: 2 min push row (26 strokes / minute) – check & remember distance (once only)
- Circuit – repeat until time called:
- 8 total x alt sumo deadlift
- 12 total x alt bicycle press
- 8 each x high plank single arm low row (using low bench)
Floor Block 2 – 6.25 minutes
- Goal: match or beat half your previous distance
- Buy-in: 1 min push row (24 strokes / minute) – check & remember distance (once only)
- Circuit – repeat until time called:
- 8 total x alt forward lunge with torso rotation
- 8 x pullover
- 8 each x high plank abduction
Floor Block 3 – 5.25 minutes
- Goal: match or beat half your previous distance
- Buy-in: 30 sec push row (22 strokes / minute) – check distance (once only)
- Circuit – repeat until finisher:
- 8 total x alt step down reverse lunge to single leg knee drive
- 8 x decline push up
- 12 x knee tuck
- Finisher: 30 sec of alt high plank single arm low row OR alt high plank abduction OR knee tuck