Wednesday 19 June 2024 – 2G 60 minutes
Power day. 30 second all outs (9 of them!). A couple of build blocks. Lots of walking recovery. Two timed blocks on the floor. 90 second recovery between blocks. Bench is set up like a seat today.
Tread Block 1 – 3.5 minutes
- 30 sec base to push
- 30 sec base
- 30 sec push
- 30 sec base
- 30 sec push to AO
- 30 sec base
- 30 sec AO
Tread Block 2 – 13 minutes
- 30 sec AO
- 90 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
- 90 sec WR
- 30 sec AO
- 2 min WR
- 30 sec AO
Tread Block 3 – 3.5 minutes
- 30 sec base to push
- 30 sec base
- 30 sec push
- 30 sec base
- 30 sec push to AO
- 30 sec base
- 30 sec AO
Floor Block 1 – 3.5 minutes back to back
- 30 sec of bicep curl (seated on bench)
- 30 sec of tap squat (bw)
- 30 sec of bicep curl (seated on bench)
- 30 sec of tap squat (bw)
- 30 sec of bicep curl (seated on bench)
- 30 sec of tap squat (bw)
- 30 sec of bicep curl (seated on bench)
Floor Block 2 – 13 minutes work & rest
- 12 x shoulder press, rest
- 12 total x deadbug, rest
- 6 each x split squat (rear foot elevated), rest
- 6 each x low side plank thread the needle, rest
- 20 stroke row (check distance)
Floor Block 3 – 3.5 minutes back to back
- 30 sec of skier swing
- 30 sec of alt reverse lunge with floor tap
- 30 sec of skier swing
- 30 sec of alt reverse lunge with floor tap
- 30 sec of skier swing
- 30 sec of alt reverse lunge with floor tap
- Finisher: 30 sec of skier swing