Friday 6 September 2024 – 2G 60 minutes
Switch template. All base on the treads (apart from the finishers) but at very high incline. Back to back supersets on the floor with mini bands. About 90 seconds to transition between stations.
No rowing in the 2G today.
Tread Block 1 – 11 minutes
- 1 min base @ 3%
- 2 min base
- 1 min base @ 6%
- 2 min base
- 1 min base @ 9%
- 2 min base
- 1 min base @ 12%
- 1 min AO
- Collapse (member’s choice)
- Switch to floor
Floor Block 1 – 7 minutes back to back superset unilateral
- 8 each x goblet step down toe tap
- 8 each x single arm cross back lunge, rest
- Repeat until time is called
Floor Block 2 – 3 minutes circuit
- 12 x mid band crunch hold with in and out
- 12 x mid band bridge
- Repeat until time is called and then switch to treadmill
Tread Block 2 – 11 minutes
- 1 min base @ 12%
- 2 min base
- 1 min base @ 9%
- 2 min base
- 1 min base @ 6%
- 2 min base
- 1 min base @ 3%
- 1 min AO
- Collapse (member’s choice)
- Switch to floor
Floor Block 3 – 7 minutes back to back superset unilateral
- 8 each x half kneeling single arm shoulder press
- 8 each x high plank single arm reverse fly, rest
- Repeat until time is called
Floor Block 4 – 3 minutes circuit
- 12 x mid band double crunch
- 12 total x low band low plank alt toe tap
- Repeat until finisher: 1 min to try and finish three rounds of the exercises