Wednesday 24 April 2024 – 3G 60 minutes
Tread Block 1 – 7:30 minutes
- 1 min push
- 90 sec base
- 1 min AO
- 1 min WR
- 1 min AO
- 1 min WR
- 1 min AO
Tread Block 2 – 5:30 minutes
- 1 min push
- 1 min base
- 30 sec AO
- 1 min WR
- 30 sec AO
- 1 min WR
- 30 sec AO
Row Block – 14:30 minutes
Goal: try to get within 200m of previous round
- 1 min AO, rest – repeat 3x
- Alt step out squat x10
- Reset rower
- 45 sec AO, rest – repeat 3x
- Alt step out squat x10
- Reset rower
- 30 sec AO, rest – repeat 3x
- Alt step out squat x10
- Repeat 30 sec AO rack and rest until Finisher: 30 sec AO
Floor Block 1 – 7:30 minutes work & rest
- 6 – 10 each x front loaded single arm split squat (slow), rest
- 6 – 10 x reverse grip low row (slow), rest
- 6 – 10 x bridge hold with pullover (slow), rest
Floor Block 2 – 5:30 minutes work & rest
- 6 – 10 x single dumbbell good morning (slow), rest
- 6 – 10 x arnold press (slow), rest
- 6 – 10 x hollow hold close grip chest press (slow), rest
- Repeat until finisher: Arnold press or reverse grip low row (normal tempo)