Saturday 30 March 2024 – 2G 60 minutes
Tread / Row Block – 23.5 minutes
- Round 1:
- 160m (0.1 miles) base (PW 0.05 miles)
- 800m (0.5 mile) push (PW 0.25 miles @ 4%)
- 200m AO row
- Round 2 – 2 rounds of:
- 160m (0.1 miles) base (PW 0.05 miles)
- 320m (0.2 miles) push (PW 0.1 miles @ 6%+)
- 200m AO row
- Round 3 – 3 rounds of:
- 160m (0.1 miles) base (PW 0.05 miles)
- 160m (0.1 miles) push (PW 0.05 miles @ 8%+)
- 200m AO row
- Bonus – repeat until finisher:
- 160m (0.1 miles) tread (PW 0.05 miles)
- 200m AO row
- Finisher: 30 sec AO (PW @ 10+) OR 30 sec AO row
Floor Block 1 – 6.75 minutes back to back
- 10 x TRX y-raise
- 10 x TRX low row (explosive)
- 10 x TRX bicep curl
Floor Block 2 – 6.75 minutes back to back unilateral
- 6 x single arm upright row (R)
- 6 x single arm snatch (R)
- 6 x single arm overhead reverse lunge (R)
- 6 x single arm upright row (L)
- 6 x single arm snatch (L)
- 6 x single arm overhead reverse lunge (L), rest
Floor Block 3 – 7 minutes back to back
- 12 total x high plank alt low row
- 6 x plank pop
- 6 x tricep push up
- Repeat until finisher: 30 sec of alt single arm snatch
Get More Info: