Sunday 11 August 2024 – 2G 60 minutes
ESP today on long 23 minute blocks. Member choice rowing if you want to save yourself for tomorrow’s Infern-row!
Tread Block – 23 minutes
- 3 min push
- 1 min base
- 3 min push
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 2 min PW @ 6%+
- 1 min base
- 1 min AO
- 45 sec WR
- 1 min AO
- 45 sec WR
- 1 min AO
- 45 sec WR
- 1 min AO
Floor Block – 23 minutes
- Part 1 – Endurance: 2 rounds back to back:
- 12 – 16 total x goblet alt lateral shift
- 12 – 16 each x split stance single arm low row, rest
- Member’s choice: 300m push row OR begin part 2
- Part 2 – Strength: 2 rounds back to back:
- 6 – 10 x two handed single dumbbell squat
- 6 – 10 each x single arm close grip chest press, rest
- Member’s choice: 300m push row OR begin part 3
- Part 3 – Power: 2 rounds back to back:
- 4 – 8 each x single arm hip hinge swing
- 4 – 8 each x half kneeling single arm shoulder press (explosive), rest
- Repeat exercises only until finisher:
- 1 min AO row OR
- 30 sec each of single arm hip hinge swing