Monday 1 April 2024 – 2G 60 minutes
Buckle in – this is a wild one. Mystery exercises on the floor. Four by six minute tread for distances with squat jack restercises. There is no walking recovery between the tread blocks! Non stop on the floor with 250m push rows.
Tread Block 1 – 6 minutes
- 20 x squat jack
- Tread for remaining time, check distance
Tread Block 2 – 6 minutes
- 10 x squat jack
- Tread for remaining time, check distance, try to match or beat your distance from block 1
Tread Block 3 – 6 minutes
- 15 x squat jack
- Tread for remaining time, check distance, try to match or beat your previous best distance
Tread Block 4 – 6 minutes
- 5 x squat jacks
- Tread for remaining time, last 30 sec is AO
- Check distance, try to match or beat your previous best distance
Floor Block – 24 minutes
- Round 1: 0:00 – 3:00
- Mystery exercise: 10 x full burpee
- 10 x TRX squat to low row
- 5 each x reverse lunge to upright row
- 10 x bridge hold with tricep extension
- Remember last exercise completed
- Round 2: 3:00 – 9:00
- 250m push row (just once)
- Mystery exercise: 10 total x bear plank switch alt low row
- Begin at last exercise completed
- 10 x TRX squat to low row
- 5 each x reverse lunge to upright row
- 10 x bridge hold with tricep extension
- Remember last exercise completed
- Round 3: 9:00 – 15:00
- 250m push row (just once)
- Mystery exercise: 10 x high plank jack to plank pop
- Begin at last exercise completed
- 10 x TRX squat to low row
- 5 each x reverse lunge to upright row
- 10 x bridge hold with tricep extension
- Remember last exercise completed
- Round 4: 15:00 – 21:00
- 250m push row (just once)
- Mystery exercise: 10 x full v-up
- Begin at last exercise completed
- 10 x TRX squat to low row
- 5 each x reverse lunge to upright row
- 10 x bridge hold with tricep extension
- Remember last exercise completed
- Round 5: 21:00 – 23:30
- 250m push row (just once)
- When done:
- 10 x full burpee
- 10 total x bear plank switch alt low row
- 10 x high plank jack to plank pop
- 10 x full v-up
- Repeat until finisher
- Finisher: Member’s choice:
- 30 sec of full burpee OR
- 30 sec of bear plank switch alt low row OR
- 30 sec of high plank jack to plank pop OR
- 30 sec of full v-up
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