Sunday 12 May 2024 – 2G 60 minutes
Power day and a switch template! 90 seconds between blocks, 2 minutes to transition. Load and xplode on the floor with power rows.
Tread Block 1
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec AO
Tread Block 2
- 45 sec AO
- 30 sec WR
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 1 min WR
- 45 sec AO
2 minutes to transition to floor
Floor Block 1 – 4.5 minutes back to back load & xplode
- 5 each x goblet step out squat
- 5 each x TRX reverse lunge to single leg jump, rest
Floor / Row Block 2 – 5.25 minutes work & active recovery
- 100m AO row (0:15 – 0:30)
- 12 x bicep curl
2 minutes transition to treadmill
Tread Block 3
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec base
- 45 sec push
- 45 sec AO
Tread Block 4
- 45 sec AO
- 30 sec WR
- 45 sec AO
- 45 sec WR
- 45 sec AO
- 1 min WR
- 45 sec AO
2 minutes to transition to floor
Floor Block 3 – 4.5 minutes back to back load & xplode
- 5 each x reverse lunge
- 10 total x lateral bound to single leg hop, rest
Floor / Row Block 4 – 5.25 minutes work & active recovery
- 100m AO row (0:15 – 0:30)
- 12 x two dumbbell tricep extension
- Repeat until finisher: 45 sec AO row