Sunday 24 March 2024 – 3G 60 minutes
Tread Block 1
- 1 min push
- 1 min base
- 1 min push
- 1 min base @ 2%
- 1 min push
- 1 min base @ 3%
- 30 sec AO @ 3%
Tread Block 2
- 1 min push
- 1 min base @ 3%
- 1 min push
- 1 min base @ 2%
- 1 min push
- 1 min base
- 30 sec AO
Row Block 1
- 8x Squat to alternating lunge jump
- 10x forward backward shuffle
- 200m AO, rest
- Repeat
Row Block 2
- 30sec AO
- 100m recovery row
- 8x 1 1/12 lunge jump
- Repeat until finisher
- Finisher: 30sec AO
Floor Block
Buy-in: 1 min of mid band sit up to sumo squat
- 2 Rounds:
- 8 x mid band close grip chest press (on floor with legs elevated)
- 8 x mid band double crunch
- 8 x mid band single dumbbell good morning
- 2 Rounds:
- 8 each x mid band single leg hold with single arm shoulder press
- 8 x mid band hammer curl
- 4 x mid band goblet squat hold lateral walk
- Finisher: 30 sec of sit up to squat jump