Thursday 18 April 2024 – 2G 60 minutes
Endurance and power today for tread and floor. Bosu on the floor. Hope you like burpees…
Recoveries are 75 seconds between blocks 1 to 2 and 3 to 4. 90 second recovery between blocks 2 and 3.
Tread Block 1
- 3 min push
- 1 min base
- 90 sec push
- 1 min base
- 1 min AO
Tread Block 2
- 1 min AO
- 45 sec WR
- 30 sec AO
Tread Block 3
- 3 min push
- 1 min base
- 90 sec push
- 1 min base
- 1 min AO
Tread Block 4
- 1 min AO
- 45 sec WR
- 30 sec AO
Floor Block 1 – 7.5 minutes work & rest
- 12 – 16 x bridge hold with chest press (feet on bosu), rest
- 12 – 16 x bosu full v-up, rest
- 200m AO row (0:30 – 1:00), rest
Floor Block 2
- 1 min of bosu burpee with shoulder press (count reps)
- 45 sec recovery
- 30 sec of bosu burpee with shoulder press (count and check reps – aim for at least half of previous count)
Floor Block 3 – 7.5 minutes work & rest
- 12 – 16 each x bosu half kneeling single arm low row, rest
- 12 – 16 x bosu back extension, rest
- 200m AO row (0:30 – 1:00), rest
Floor Block 4
- 1 min of bosu burpee with high plank jack (count reps)
- 45 sec recovery
- Finisher: 30 sec of bosu burpee with high plank jack (count and check reps – aim for at least half of previous count)
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