Friday 22 March 2024 – 3G 60 minutes
Tread 14:30 minutes
- 0.8 mile
- 30 sec WR/back to base
- 0.6 mile
- 30 sec WR/back to base
- 0.4 mile
- 30 sec WR/back to base
Repeat until finisher:
- 0.2 mile
- 30 sec WR/back to base
- Finisher: 30 second all out
Rower 14:30
- S/L front raise, 8 each
- 200m Push
- 200m AO
- S/L front raise, 8 each
- 150m Push
- 150m AO
- S/L front raise, 8 each
- 100m Push
- 100m AO
- Squat hold alternating halo x8
- 200m Push
- 200m AO
- Squat hold alternating halo x8
- 150m Push
- 150m AO
- Squat hold alternating halo x8
- 100m Push
- 100m AO
- RFD until finisher
- Finisher: 30sec AO
Floor 10:00
2 Rounds:
- 6-10 balance low-row
- 6-10 split squat (rear leg on bosu) (Both exercises with dumbbell in right, then both in left)
2 Rounds:
- 6-10 front lunge into Bosu
- 6-10 kneeling bicep curls Repeat as one block until time
Floor block 2 3:30
4 Rounds:
- 10/8/6/4 Burpee using bosu
- 8 bosu plank jacks
*Repeat until time: Hip rock low plank
- Finisher: 30 sec sprinter sit ups