Friday 3 May 2024 – 2G 60 minutes
Surprise! Another endurance day 🙂 Stable and strong on the floor with some bosu work. 90 seconds of recovery between blocks.
Tread Block 1
- Goal: increase your push pace each round
- 3 min push
- 1 min base
- 2 min push
- 90 sec base
- 1 min push
- 2 min base
- 2 min push
- 90 sec base
- 3 min push
- 1 min base
- 30 sec AO
Tread Block 2
- 3 min push
- 30 sec AO
- Collapse (member’s choice)
Floor Block 1 – 18.5 minutes
- Back to back – stable & strong:
- 8 each x bosu forward lunge (front foot on bosu)
- 8 x single dumbbell good morning, rest
- Back to back – stable & strong:
- 8 x bosu tall kneeling bicep curl
- 8 x high pull, rest
- Back to back – stable & strong:
- 8 each x bosu kneeling hip thrust with low to high chop
- 8 x double crunch, rest
- 20 stroke AO row (160 – 240m+)
Floor Block 2 – 3.5 minutes
- Four rounds:
- 8 total x bosu high plank alt leg lift
- 8 / 6 / 4 / 2 x situp (with bosu held in front)
- Keep working until bonus: 30 sec of alt toe reach (on bosu)