Saturday 30 March 2024 – 3G 60 minutes
Rower Block:
- 60 sec AO; 16 in-outs
- 45 sec AO; 16 in-outs
- 30 sec AO; 16 in-outs
- 60 sec AO; 8 foot exchanges
- 45 sec AO; 8 foot exchanges
- 30 sec AO; 8 foot exchanges
- 60 sec AO; 2 in-outs; 4 foot exchanges
- 45 sec AO; 2 in-outs; 4 foot exchanges
- 30 sec AO; 2 in-outs; 4 foot exchanges
- Row until finisher
-Finisher: 30 sec AO row (timed with other stations)
Floor Block:
- 10 x TRX y-raise
- 10 x TRX low row (explosive); rest
- Repeat same block one more time
- 5 single arm overhead reverse lunge (R),
- 5 x single arm snatch (R)
- 5 x single arm overhead reverse lunge (L),
- 5 x single arm snatch (L); rest
- Repeat same block one more time
- 10 total x high plank alt low row
- 10 x plank pop; rest
- Repeat same block one more time
- Repeat all exercises as one block until time for finisher
- Finisher: 30 seconds plank pops (timed with other stations)
Tread Block: Self directed
- .1 mile base then .5 mile push; 30 Sec WR
- .1 mile base then .2 mile push, 30 sec WR
- .1 mile base then .2 mile push, 30 sec WR
- .1 mile base then .1 mile push, 30 sec WR
- .1 mile base then .1 mile push, 30 sec WR
- .1 mile base then .1 mile push, 30 sec WR
- Tread for distance until time for finisher
- Finisher: 30 sec all out (timed with other stations)
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