Tuesday 19 March 2024 – 3G 60 minutes
Tread Block
Goal: increase push paces on the way “down” the pyramid, maintain when the times come back up.
- 90 second push
- 60 second base
- 60 second push
- 60 second base
- 30 second push
- 60 second base
- 30 second push
- 60 second base
- 60 second push
- 60 second base
- 90 second push
- 60 second base
- 75 second WR
- 45 second AO
- 60 second WR
- 45 second AO
Rower Block
- 600m row
- 15 MB squat to front raise
- 400m row
- 15 MB squat to front raise
- 200m row
- 15 MB squat to front raise
Bonus: row for distance until time is called
- 45 second AO
- 60 second recovery row
- 45 second AO
Floor Block
Take away one exercise each round.
- 10 reverse grip low row
- 10 power push up
- 10 goblet lateral lunge
- 10 hip hinge swing
- 10 trx y-raise
- 10 high pull with power
- Core circuit: 8 high plank low plank ,16 bicycle crunch, Bonus: low plank until time