Saturday 27 April 2024 – 2G 60 minutes
Power template (again!). 90 second walking recovery between blocks. Work & active recovery on the floor. Good luck getting your feet into the TRX straps.
Tread Block 1
- 30 sec push
- 1 min base
- 1 min AO
- 1 min WR
- 30 sec push
- 1 min AO
Tread Block 2
- 30 sec push
- 1 min base
- 45 sec AO
- 1 min WR
- 30 sec push
- 45 sec AO
Tread Block 3
- 30 sec push
- 1 min base
- 30 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
Tread Block 4
- 1 min AO
- 75 sec WR
- 45 sec AO
- 75 sec WR
- 30 sec AO
Floor Block 1 – 11 minutes
- Two rounds work & active recovery:
- 12 x push up (feet in TRX)
- 6 x cobra with dynamic shoulder mobility
- When done – work & active recovery:
- 6 x deadlift to low row
- 200m base row
- Repeat until time is called
Floor Block 2 – 10.25 minutes
- Two rounds work & active recovery:
- 12 x hamstring curl (feet in TRX)
- 12 total x high plank to alt side plank
- When done – work & active recovery:
- 6 x squat to bicep curl
- 200m base row
- Repeat until finisher
- Finisher:
- 30 sec of deadlift to low row OR
- 30 sec of squat to bicep curl OR
- 30 sec of AO row