Friday 7 June 2024 – 2G 60 minutes
Power based run / rows, all timed. Mini bands on the floor with tempo triplets.
Tread / Row Block – 23 minutes
- 1 min push
- 1 min push to AO
- 1 min AO
- 30 sec WR
- 30 sec AO, check distance
- 90 sec to transition to rower
- 2.5 min row for time, check distance
- 90 sec to transition to treadmill
- 1 min push
- 1 min push to AO
- 1 min AO
- 30 sec WR
- 30 sec AO, check distance
- 90 sec to transition to rower
- 2.5 min row for time, check distance
- 90 sec to transition to treadmill
- 1 min push
- 1 min push to AO
- 1 min AO
- 30 sec WR
- 30 sec AO, check distance
Floor Block 1 – 4 minutes work & rest
- 8 x low band squat, rest
- 8 x low band low row, rest
Floor Block 2 – 2.5 minutes tempo triplet
- 6 x close grip chest press (slow)
- 6 x close grip chest press
- close grip chest press hold AsLongAP, rest
Floor Block 3 – 4 minutes work & rest
- 8 x low band single dumbbell good morning, rest
- 8 each x low band single leg hold with single arm shoulder press
Floor Block 4 – 2.5 minutes tempo triplet
- 6 x bicep curl (slow)
- 6 x bicep curl
- bicep curl hold AsLongAP, rest
Floor Block 5 – 4 minutes
- 4 rounds back to back:
- 8 / 6 / 4 / 2 total x push up to alt high side plank
- 8 / 6 / 4 / 2 total x sit up with alt rotation
- Bonus: low plank hold