Monday 12 August 2024 – Inferno 2G 60 minutes
Today’s focus is accumulating distance on the rower in an epic row to run.
Row / Tread Block – 23 minutes
- Reset your row monitor
- 100m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) tread
- 200m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) tread
- 300m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) tread
- Each round add 100m to the row, try to stay close to a push effort on the rower
- Last minute is an AO row
- Record your total row distance
Floor Block 1 – 8 minutes
- Back to back:
- 10 total x TRX 🐊 (alligator)
- 10 x bench chest fly
- 10 total x seated reciprocating shoulder press, rest
- 12 total x alt low side plank
Floor Block 2 – 8 minutes
- Back to back:
- 10 x TRX high row to bicep curl
- 10 x reverse fly
- 10 total x high plank pull through, rest
- 12 total x bird dog
Floor Block 3 – 4 minutes back to back superset
- 12 x reverse crunch
- 12 total x dead bug, rest
- Repeat until finisher: 1 min of push up to high plank jack