Friday 29 March 2024 – 2G 60 minutes
Power on the treads and supersets on the floor. Goal is to increase your all out pace on the treads each round. The bench is set an incline today.
Tread Block 1
- 30 sec push
- 30 sec push to AO
- 1 min AO
- 90 sec WR
- 30 sec push
- 30 sec push to AO
- 45 sec AO
- 90 sec WR
- 30 sec push
- 30 sec push to AO
- 30 sec AO
- 90 sec WR
- 1 min AO
Tread Block 2
- 30 sec base
- 30 sec push
- 1 min AO
- 90 sec WR
- 30 sec base
- 30 sec push
- 45 sec AO
- 90 sec WR
- 30 sec base
- 30 sec push
- 30 sec AO
- 90 sec WR
- 1 min AO
Floor Block 1 – 10.75 minutes work & rest supersets
- Buy-in: 700m row (once only, check time)
- 6 x alt chest press to chest press, rest
- 12 x chest fly, rest
- 12 x tricep extension, rest
Floor Block 2 – 10.75 minutes work & rest supersets
- Buy-in: 700m row (once only, check time)
- 12 total x goblet alt lateral shift, rest
- 12 each x goblet split squat (rear foot on the bench), rest
- 6 x squat hold lateral walk, rest
- Repeat until finisher: 1 min of alt chest press to chest press
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