Saturday 6 July 2024 – 2G 60 minutes
ESP (or is it a SPE) today. Three blocks on the tread and floor. 90 seconds recovery between blocks.
Tread Block 1 – 8 minutes
- 1 min base @ 6%
- 1 min base
- 1 min base @ 5%
- 1 min base
- 1 min base @ 4%
- 1 min base
- 1 min base @ 3%
- 1 min AO
- Collapse (member’s choice)
Tread Block 2 – 4.25 minutes
- 1 min AO
- 1 min WR
- 45 sec AO
- 1 min WR
- 30 sec AO
Tread Block 3 – 8 minutes
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min base
- 1 min push
- 1 min AO
- Collapse (member’s choice)
Floor Block 1 – 8 minutes
- Buy-in: 200m row (22-24 strokes / minute – check time) once only
- Work & rest:
- 6 – 10 x single dumbbell good morning, rest
- 6 – 10 each x single arm chest fly, rest
- 6 – 10 total x torso rotation, rest
Floor Block 2 – 4.25 minutes work & active recovery
- 1 min of clean to neutral grip push press
- 1 min of alt lateral shift to windmill
- 45 sec of clean to neutral grip push press
- 1 min of alt lateral shift to windmill
- 30 sec of clean to neutral grip push press
- Collapse (member’s choice)
Floor Block 3 – 8 minutes
- Buy-in: 400m row (check time) once only
- Circuit:
- 12 total x goblet alt reverse lunge
- 12 x hammer curl to eccentric bicep curl
- 12 total x high plank to low plank
- Repeat the circuit until the finisher:
- 1 min of torso rotation OR
- 1 min of high plank to low plank