Friday 5 July 2024 – 2G 60 minutes
Power on the treads. Unload, load and xplode on the floor. Some short rows to cap it off. 90 seconds recovery between blocks.
Tread Block 1 – 6.5 minutes
- 1 min push
- 90 sec base
- 1 min AO
- 1 min WR
- 1 min push
- 1 min AO
Tread Block 2 – 5.5 minutes
- 45 sec push
- 90 sec base
- 45 sec AO
- 1 min WR
- 45 sec push
- 45 sec AO
Tread Block 3 – 4.5 minutes
- 30 sec push
- 90 sec base
- 30 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
Tread Block 4 – 2.5 minutes
- 30 sec AO
- 30 sec WR
- 30 sec AO
- 30 sec WR
- 30 sec AO
Floor Block 1 – 6.5 minutes back to back unload, load & xplode
- 6 x TRX chest press
- 6 each x single arm chest press (low bench)
- 6 x low bench pushup (explosive), rest
Floor Block 2 – 5.5 minutes back to back unload, load & xplode
- 6 total x alt transverse squat
- 6 each x goblet step down squat
- 6 x goblet squat (explosive), rest
Floor Block 3 – 4.5 minutes back to back unload, load & xplode
- 6 x TRX low row
- 6 each x split stance single arm low row
- 6 x low row (explosive), rest
Row Block – 2.5 minutes
- 30 sec AO row
- 30 sec recovery row
- 30 sec AO row
- 30 sec recovery row
- 30 sec AO row