Sunday 1 September 2024 – 2G 60 minutes
Tread Block 1 – 4 minutes
- 2 min push
- 90 sec base
- 30 sec AO
Tread Block 2 – 4 minutes
- 90 sec push
- 2 min base
- 30 sec AO
Tread Block 3 – 4 minutes
- 1 min push
- 2.5 min base
- 30 sec AO
Tread Block 4 – 7 minutes
- 30 sec base
- 30 sec AO
- 30 sec WR
- 30 sec base
- 30 sec AO
- 1 min WR
- 30 sec base
- 30 sec AO
- 90 sec WR
- 30 sec base
- 30 sec AO
Floor Block 1 – 4 minutes
- 8 total x goblet alt step out squat
- 4 – 8 total x alt 90 degree pop squat
- 20 sec torso rotation
Floor Block 2 – 4 minutes
- 8 x overhead tricep extension
- 4 – 8 x push up (explosive)
- 20 sec of alt thread the needle
Floor Block 3 – 4 minutes
- 8 total x high plank alt foot tap
- 4 – 8 x plank pop
- 20 sec of superheroes
Floor Block 4 – 7 minutes
- 4 – 8 x clean to front squat
- 300m row (24 strokes / minute)