Saturday 30 December 2023 – 2G 60 minutes
Endurance everywhere today. Bosu on the floor.
Tread Block
- Goal: maintain your base pace, adjust push if required
- 30 sec push
- 30 sec base
- 45 sec push
- 45 sec base
- 1 min push
- 1 min base
- 75 sec push
- 75 sec base
- 90 sec push
- 90 sec base
- 1.75 min push
- 1.75 min base
- 2 min push
- 2 min base
- 2.25 min push
- 2.25 min base
- 1 min AO
- Collapse (member’s choice)
Floor Block – 23 minutes
- Back to back:
- 10 x bridge (feet on bosu)
- 10 each x bosu half kneeling low row
- 10 each x bosu kneeling single arm tricep kickback
- ~15 sec of bosu kneeling bird dog hold (R)
- ~15 sec of bosu kneeling bird dog hold (L), rest
- 200m push row (22 – 24 strokes / minute)
- 2 rounds back to back:
- 10 x bridge (feet on bosu)
- 10 each x bosu half kneeling low row
- 10 each x bosu kneeling single arm tricep kickback
- ~15 sec of bosu kneeling bird dog hold (R)
- ~15 sec of bosu kneeling bird dog hold (L), rest
- 200m push row (22 – 24 strokes / minute)
- 3 rounds back to back:
- 10 x bridge (feet on bosu)
- 10 each x bosu half kneeling low row
- 10 each x bosu kneeling single arm tricep kickback
- ~15 sec of bosu kneeling bird dog hold (R)
- ~15 sec of bosu kneeling bird dog hold (L), rest
- 200m push row (22 – 24 strokes / minute)
- Bonus: complete exercises only as a single block until time for finisher
- Finisher: 1 min of high plank alt knee drive (feet on bosu)