Monday 9 September 2024 – 2G 60 minutes
Power on the treads, bosu + four minute row for distance efforts on the floor.
Tread Block 1
- 90 sec push
- 1 min base
- 1 min push
- 1 min base
- 30 sec push
Tread Block 2
- 15 sec base
- 1 min AO
- 1 min WR
- 15 sec base
- 1 min AO
- 1 min WR
- 15 sec base
- 1 min AO
Tread Block 3
- 15 sec base
- 45 sec AO
- 1 min WR
- 15 sec base
- 45 sec AO
- 1 min WR
- 15 sec base
- 45 sec AO
Tread Block 4
- 15 sec base
- 30 sec AO
- 1 min WR
- 15 sec base
- 30 sec AO
- 1 min WR
- 15 sec base
- 30 sec AO
Row / Floor Block 1 – 18 minutes
- Buy-in: 4 min row for distance (once only) check distance
- Work & rest:
- 6 – 10 x bosu kneeling shoulder press, rest
- 6 – 10 each x single arm single leg deadlift, rest
- 6 – 10 x bosu bridge hold with dumbbell chest press, rest
- 6 – 10 x bosu breaststroke, rest
** Row Block 2 – 4 minutes**
- 4 min row for distance, last 30 sec is AO, check distance
- Goal: match or beat your row distance from block 1