Saturday 13 July 2024 – 2G 60 minutes
Power on the treadmills, endurance on the floor with some all out rows. 90 second recoveries between blocks.
Tread Block 1 – 5 minutes
- 1 min base
- 1 min base to push
- 1 min push
- 1 min push to AO
- 1 min AO
Tread Block 2 – 17 minutes
- 2 min push
- 90 sec WR
- 90 sec push to AO
- 90 sec WR
- 75 sec push to AO
- 90 sec WR
- 1 min AO
- 90 sec WR
- 45 sec AO
- 90 sec WR
- 30 sec AO
- 90 sec WR
- 1 min AO
Floor Block 1 – 5 minutes back to back
- 30 sec AO row (100 – 200m+)
- 12 x squat to toes
Floor Block 2 – 17 minutes work & rest
- 16 – 20 total x goblet alt reverse lunge with torso rotation, rest
- 16 – 20 x TRX reverse grip low row
- 16 – 20 x bridge, rest
- 16 – 20 x TRX high row, rest
- 16 – 20 total x alt deadbug with press, rest
- Repeat until finisher:
- 30 sec of low side plank (L)
- 30 sec of low side plank (R)