Sunday 9 June 2024 – 2G 60 minutes
Baby hills at base pace today. Unload, load and xplode on the floor. 90 second recovery between blocks.
No rowing in today’s 2G.
Tread Block 1 – 11 minutes
- 1 min base @ 3%
- 1 min base @ 4%
- 1 min base @ 5%
- 90 sec base
- 1 min base @ 4%
- 1 min base @ 5%
- 90 sec base
- 1 min base @ 5%
- 90 sec base
- 30 sec AO
Tread Block 2 – 11 minutes
- 1 min base @ 5%
- 90 sec base
- 1 min base @ 5%
- 1 min base @ 4%
- 90 sec base
- 1 min base @ 5%
- 1 min base @ 4%
- 1 min base @ 3%
- 90 sec base
- 30 sec AO
- Collapse (member’s choice)
Floor Block 1 – 11 minutes
- Work & rest – unload, load & xplode:
- 10 total x 1 and a half alt lateral lunge, rest
- 10 total x goblet alt lateral lunge, rest
- 5 each x lateral lunge to single leg hop, rest
- Work & rest – unload, load & xplode:
- 10 x bridge row, rest
- 10 x low row, rest
- 10 total x alt low row (explosive), rest
- Repeat until buy-out: 30 sec of alt low row (explosive)
Floor Block 2 – 11 minutes
- Work & rest – unload, load & xplode:
- 10 x TRX bridge, rest
- 10 x two-handed single dumbbell deadlift, rest
- 10 x hip hinge swing, rest
- Work & rest – unload, load & xplode:
- 10 x TRX chest press, rest
- 10 x chest press, rest
- 10 x power push up, rest
- Repeat until finisher: 30 sec of hip hinge swing