Friday 9 August 2024 – 2G 60 minutes
Power day and a switch template! Was about 90 seconds recovery / equipment cleaning between blocks.
Tread Block 1 – 11 minutes
- 75 sec push
- 30 sec AO
- 1 min WR
- 1 min push
- 30 sec AO
- 45 sec WR
- 30 sec AO
- 1 min WR
- 45 sec push
- 30 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
- 45 sec WR
- 30 sec AO
- Transition to floor
Floor Block 1 – 11 minutes
- 600m push row (once only), check time
- Repeat until time is called – work & rest:
- 6 – 10 each x single arm split squat, rest
- 6 – 10 x tall kneeling arnold press, rest
- 6 – 10 total x torso rotation, rest
- Transition to treadmill
Tread Block 2 – 11 minutes
- 30 sec push
- 30 sec AO
- 45 sec WR
- 45 sec push
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 1 min push
- 30 sec AO
- 45 sec WR
- 75 sec push
- 30 sec AO
- 1 min WR
- 30 sec AO
- Transition to floor
Floor Block 2 – 11 minutes
- 600m push row (once only), check time
- Repeat until finisher – work & rest:
- 6 – 10 each x lateral lunge to balance bicep curl, rest
- 6 – 10 x high row, rest
- 6 – 10 x bridge, rest
- Finisher:
- 30 sec of torso rotation OR
- 30 sec of bridge