Thursday 16 May 2024 – 2G 60 minutes
Buckle up, it’s another endurance day – focus on your push efforts this morning, recoveries get longer as the pushes get shorter.
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)