Friday 14 June 2024 – 3G 60 minutes
It is Capture The Flag!
Two 10 minute blocks then partner up for CTF.
Block 1 – Floor
12/10/8/6:
TRX squat to high row
Kneeling bicep curl
Low plank spiderman
Lying back extension with lat pulldown
Block 2 – Tread
( 2 min push / 1 minute base) x 3
1 minute AO
Capture the Flag
Partner A rows while Partner B does floor exercises and the tread. B is the pacer.
Floor:
12 med ball squat to press
12 med ball side lunge
12 med ball double crunch
Tread:
Round 1 .2 miles (0.1 PW @ 6 incline)
Round 2 0.15 mile (0.1 PW @ 6 incline)
Round 3 (and repeat) 0.8 miles (0.5 PW @ 6 incline)
Orange flag is 3,000m
Green flag is 4,000m
Red flag is 5,000