Tuesday 9 July 2024 – 2G 60 minutes
Endurance(y) on the treads. Strength on the floor with a bit of rowing. Two minutes recovery between blocks.
Tread Block – 23 minutes
- Goal: get back to base and increase your all out paces
- 4 min base
- 1 min AO
- 2 min WR, get back to base
- 3 min base
- 1 min AO
- 2 min WR, get back to base
- 2 min base
- 1 min AO
- 2 min WR, get back to base
- 1 min base
- 1 min AO
- 2 min WR, get back to base
- 1 min AO
Floor Block – 16 minutes circuit
- 6 – 10 each x single arm chest press
- 6 – 10 each x bird dog low row
- 6 – 10 x deadlift
- 6 – 10 total x alt low side plank
Row Block – 5 minutes
- 2 min row for time (400 – 600m+)
- 2 min to do two rounds, recovery row when done:
- 10 total x alt step out squat
- 10 total x twist hops
- Finisher: 1 min AO row (200 – 300m+)