Sunday 7 April 2024 – 2G 60 minutes
Endurance + strength on the treadmill. 400m rows and back to back super sets on the floor. Your finisher is like a throw back to yesterday – more push ups! 90 second recovery between blocks.
Tread Block 1
- 30 sec base @ 5%
- 30 sec base @ 6%
- 30 sec base @ 7%
- 90 sec base @ 1%
- 30 sec base @ 7%
- 30 sec base @ 6%
- 30 sec base @ 5%
- 90 sec base @ 1%
- 30 sec AO @ 1%
Tread Block 2
- 45 sec base @ 5%
- 45 sec base @ 6%
- 90 sec base @ 1%
- 45 sec base @ 6%
- 45 sec base @ 5%
- 90 sec base @ 1%
- 30 sec AO @ 1%
Tread Block 3
- 90 sec base @ 3%
- 90 sec base
- 30 sec base @ 3%
- 90 sec base @ 1%
- 1 min AO @ 1%
Floor Block 1 – 6.5 minutes
- Buy-in: 400m push row (check time) – once only
- Back to back superset – repeat until time is called:
- 6 each x balance bicep curl
- 12 x TRX bridge row, rest
Floor Block 2 – 6.5 minutes
- Buy-in: 400m push row (check time) – once only
- Back to back superset – repeat until time is called:
- 12 total x goblet alt lateral shift
- 6 each x reverse lunge to full step up to knee raise, rest
Floor Block 3 – 7 minutes
- Buy-in: 400m push row (check time) – once only
- Back to back superset – repeat until finisher:
- 12 x straight leg raise (on bench)
- 12 total x alt low side plank, rest
- Finisher: 1 min of push ups
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