Wednesday 3 July 2024 – 2G 60 minutes
Endurance on the treads, incline bench + cluster sets on the floor.
Tread Block – 23 minutes
- 30 sec push
- 30 sec base
- 45 sec push
- 45 sec base
- 1 min push
- 1 min base
- 75 sec push
- 75 sec base
- 90 sec push
- 90 sec base
- 1.75 min push
- 1.75 min base
- 2 min push
- 2 min base
- 2.25 min push
- 2.25 min base
- 1 min AO
- Collapse (member’s choice)
Floor Block 1 – 15.5 minutes
- Work & rest – cluster set:
- 8 x chest press (incline bench), ~10 sec rest
- chest press (incline bench) AMRepsAP, rest
- 150m push row (count strokes)
- Work & rest – cluster set:
- 8 x deadlift, ~10 sec rest
- deadlift AMRepsAP, rest
- 150m push row (count strokes)
Floor Block 2 – 6 minutes back to back
- 8 each x single arm split stance deadlift
- 8 x chest fly (incline bench), rest
- Repeat until finisher back to back:
- 30 sec of chest fly (incline bench)
- 30 sec of chest press (incline bench)