Monday 20 January 2025 – 2G 60 minutes
Mini bands and compound movements on the floor. AQAP = as quick as possible
Tread / Row Block – 23.75 minutes
- Part 1:
- 90 sec base
- 45 sec to transition to rower
- 2 min to do 200m AO row (0:30 – 1:00)
- When done, transition to tread, get to base AQAP
- Part 2:
- 90 sec base
- 90 sec base to push (PW 1 – 6%)
- 45 sec to transition to rower
- 2 min to do 200m AO row (0:30 – 1:00)
- When done, transition to tread, get to base AQAP
- Part 3:
- 90 sec base
- 90 sec base to push (PW 1 – 6%)
- 90 sec push (PW 6%+)
- 45 sec to transition to rower
- 2 min to do 200m AO row (0:30 – 1:00)
- When done, transition to tread, get to base AQAP
- Part 4:
- 90 sec base
- 90 sec base to push (PW 1 – 6%)
- 90 sec push (PW 6%+)
- 90 sec push to AO (PW 6% – 10%)
- 30 sec AO (PW 10%+)
- Collapse (member’s choice)
Floor Block – 23.75 minutes
30 sec of tricep extension (two dumbbells lying on bench)
Buy-in circuit for 3 rounds:
- 3 x mid band squat hold lateral walk
- 6 x mid band walkout
- 12 x mid band crunch hold with in and out
When done – circuit until finisher:
- 6 each x goblet reverse lunge with rotation to full step up
- 6 each x lateral lunge to balance bicep curl
- 10 x chest fly to tricep extension
Finisher:
- 30 sec of bicep curl OR