Thursday 28 March 2024 – 3G 60 minutes
Tread Block – 14.5 minutes
- 30 sec base @ 3%
- 30 sec base @ 6%
- 30 sec base @ 3%
- 2 min base
- 30 sec base @ 6%
- 30 sec base @ 3%
- 30 sec base @ 6%
- 2 min base
- 30 sec base @ 3%
- 30 sec base @ 6%
- 30 sec base @ 3%
- 2 min base
- 30 sec base @ 6%
- 30 sec base @ 3%
- 30 sec base @ 6%
- 2 min base
- 30 sec AO
Row Block 1 – 5 minutes
- 5 minute row for distance
Row Block 2 – 9.5 minutes
- 20 strokes
- 10 single leg shoulder press w/ med ball
- repeat until finisher
- 30 sec AO
Floor Block – 14.5 minutes
- 2 rounds back to back superset:
- 5 each x lateral step up to knee raise
- 5 each x burpee to lateral step over, rest
- 2 rounds back to back superset:
- 10 x chest press to reach
- 5 x full burpee with high plank to low plank, rest
- 2 rounds back to back superset:
- 10 total x goblet alt step out squat
- 5 x squat jack to burpee, rest
- Bonus: repeat dumbbell exercises only
- Finisher: 30 sec of burpee of your choice
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