Tuesday 28 May 2024 – 2G 60 minutes
ESP today. Benches will be set low for this template. 90 seconds recovery between blocks.
Tread Block 1
- 2 min push
- 1 min base
- 90 sec push
- 1 min base
- 1 min push
- 1 min base
- 30 sec AO
Tread Block 2
- 90 sec base @ 4% (PW 6%+)
- 1 min base
- 1 min base @ 6% (PW 8%+)
- 1 min base
- 30 sec base @ 8% (PW 10%+)
- 1 min base
- 1 min base @ 6% (PW 8%+)
Tread Block 3
- 1 min AO
- 75 sec WR
- 45 sec AO
- 90 sec WR
- 30 sec AO
Floor / Row Block 1 – 8 minutes back to back
- 400m push row
- 6 x single dumbbell deadlift to sumo squat, rest
Floor Block 2 – 7 minutes work & rest
- 5 each x step down reverse lunge, rest
- 10 total x alt bicycle press, rest
- 10 x pullover, rest
Floor Block 3 – 5 minutes work & rest
- 6 total x alt 90 degree pop squat, rest
- 6 x high plank jack to decline push up, rest
- 6 x straight arm sit up, rest
- Repeat until finisher:
- 30 sec of alt 90 degree pop squat OR
- 30 sec of high plank jack to decline push up OR
- 30 sec of straight arm sit up