Friday 15 March 2024 – Orange Everest 3G 60 minutes
Tread Block
- 1 min @ 2%
- 1 min @ 4%
- 1 min @ 6%
- 1 min @ 8%
- 1 min @ 10%
- 1 min @ 12%
- 1 min @ 15%
- 1 min @ 13%
- 1 min @ 11%
- 1 min @ 9%
- 1 min @ 7%
- 1 min @ 5%
- 1 min @ 3%
- 1 min All Out
Rower Block: 14 minutes
- 500 m push row
- 12 each (yep- 24 total!! )- MB reverse lunge with bent arm torso rotation
- Repeat for 5 rounds, going down 100 m each round
- Row until 1 min AO row finisher
Floor Block: 14 minutes
- 2 rounds
- 6-10 each x high plank single arm low row
- 6-10 x seated overhead tricep extension
- 12 total x alternating deadbug with press
- 2 rounds
- 6-10 each x single arm concentration curl
- 6-10 x seated hammer curl
- 12 total x bicycle crunch
- Repeat all exercises as one block until finisher
- Finisher: 1 min AO bicycle crunch