Friday 12 July 2024 – 2G 60 minutes
OTF continues Everest prep. Power and bosu on the floor. 90 seconds recovery between blocks. No rowing in the 2G today.
Tread Block 1 – 9 minutes
- Goal: Maintain push, drop base if needed
- 1 min push
- 1 min base
- 1 min push @ 2%
- 1 min base
- 1 min push @ 3%
- 1 min base
- 1 min push @ 4%
- 1 min base
- 1 min push @ 5%
Tread Block 2 – 3 minutes
- Goal: Increase incline to highest level while still maintaining a jog / run (if runner) or PW
- 3 min tread for time @ 8% – 15%
Tread Block 3 – 9 minutes
- Goal: Maintain push, drop base if needed
- 1 min push @ 5%
- 1 min base
- 1 min push @ 4%
- 1 min base
- 1 min push @ 3%
- 1 min base
- 1 min push @ 2%
- 1 min base
- 1 min AO
Floor Block 1 – 9 minutes circuit
- 8 each x goblet reverse lunge to single leg knee drive
- 12 total x bosu side to side push up
- 8 x high pull with power
- 12 x bosu bicycle crunch
Floor Block 2 – 3 minutes
- 3 rounds circuit:
- 12 / 10 / 8 total x bosu plank pop
- 12 / 10 / 8 total x speed skater with power
- Bonus: bosu high plank alt knee drive, rest as needed
Floor Block 3 – 9 minutes
- 8 x ⛷️ (skier) swing
- 12 x bosu kneeling scaption
- 8 each x single arm neutral grip thruster with rotation
- 12 total x bosu alt full v up
- Repeat until finisher: 1 min of increased intensity