Sunday 21 April 2024 – 2G 60 minutes
Power day! 45 second all outs (a lot of them). 90 seconds to walk between blocks. Strength based rows, mini bands and unload / load / xplode sets on the floor.
Tread Block 1
- 30 sec push
- 45 sec base
- 30 sec push
- 45 sec AO
Tread Block 2
- 45 sec AO
- 45 sec WR
- 30 sec push
- 45 sec base
- 30 sec push
- 45 sec AO
Tread Block 3
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 45 sec WR
- 30 sec push
- 45 sec base
- 30 sec push
- 45 sec AO
Tread Block 4
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 45 sec WR
- 30 sec push
- 45 sec base
- 30 sec push
- 45 sec AO
Row Block 1
- 30 sec push row @ 24 strokes / minute
- 45 sec base @ 24 strokes / minute
- 30 sec push @ 24 strokes / minute
- 45 sec AO @ 24 strokes / minute
Floor Block 1 – 11 minutes
- 2 rounds back to back unload / load / xplode:
- 8 x mid band good morning
- 5 x mid band deadlift
- 8 x mid band bridge (explosive), rest
- 2 rounds back to back unload / load / xplode:
- 8 x TRX low row
- 8 x low row
- 8 each x single arm low row (explosive), rest
- If finished then repeat all exercises as a single block
Floor Block 2 – 3.75 minutes circuit
- 8 each x low band bird dog single arm glide
- 8 x low band back extension
Row Block 2
- 30 sec push row @ 24 strokes / minute
- 45 sec base @ 24 strokes / minute
- 30 sec push @ 24 strokes / minute
- 45 sec AO @ 24 strokes / minute
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