Monday 6 May 2024 – 2G 60 minutes
“Power Day” – pushes to all outs. Two 3 minute row for distance on the floor. Tempo triplets on the floor + mini bands! 90 seconds in between tread blocks.
Tread Block 1
- 75 sec push
- 30 sec AO
- 75 sec WR
- 1 min push
- 30 sec AO
- 75 sec WR
- 45 sec push
- 30 sec AO
- 75 sec WR
- 30 sec push
- 30 sec AO
- 75 sec WR
- 15 sec push
- 30 sec AO
Tread Block 2
- 2 min push
- 1 min AO
- 1 min WR
- 2 min push
- 45 sec AO
- 1 min WR
- 2.5 min push
- 30 sec AO
- Collapse (member’s choice)
Floor Block 1 – 7 minutes
- Back to back – tempo triplet:
- 4 x goblet squat
- 4 x goblet squat (explosive)
- ~20 sec goblet squat hold, rest
- 10 x low band toe reach
- 10 total x low band crunch hold with scissors, rest
Row Block 1
- 3 min row for time
- Check distance
Floor Block 2 – 6.75 minutes
- Back to back – tempo triplet:
- 4 x chest press
- 4 x chest press (explosive)
- ~20 sec push up hold hold, rest
- 10 total x low band bear step
- 5 each x low band bird dog single arm glide
Row Block 2
- 3 min row for time, last 30 sec AO
- Check distance, match or beat your distance from row block 1