Thursday 11 July 2024 – 2G 60 minutes
Tread Block – 23.5 minutes
- 90 sec base to push
- 90 sec push
- 90 sec push to AO
- 90 sec base
- 90 sec base to push
- 90 sec push
- 90 sec push to AO
- 90 sec base
- 1 min base to push @ 3%
- 1 min push @ 3%
- 1 min push to AO @ 3%
- 1 min WR
- 1 min base to push @ 3%
- 1 min push @ 3%
- 1 min push to AO @ 3%
- 1 min WR
- 30 sec push
- 30 sec AO
- 90 sec WR
- 30 sec push
- 30 sec AO
Floor Block – 23.5 minutes
- 300m row (once only)
- Two rounds of:
- 12 – 20 x reverse fly
- 12 – 20 each x single arm split squat
- 200m row (once only)
- Two rounds of:
- 6 – 10 each x split stance single arm high row
- 6 – 10 each x goblet step down toe tap
- 100m AO row (once only)
- Two rounds of:
- 4 – 6 x TRX bridge row (explosive)
- 4 – 6 x full lateral step up with knee raise
- If finished then repeat exercises only until finisher: 30 sec of TRX bridge row