Friday 26 April 2024 – 3G 60 minutes
Tread block 1 – 4:00
- 1 min push
- 45 sec base
- 1 min base at 6%
- 45 sec base
- 30s AO at 6%
Tread block 2 – 4:00
- 1 min push
- 45 sec base
- 1 min base at 5%
- 45 sec base
- 30s AO at 5%
Tread block 3 – 4:00
- 1 min push
- 45 sec base
- 1 min base at 4%
- 45 sec base
- 30s AO at 4%
Row block – 14:30 minutes
- 400m push row
- 12x Alternating knee raise with torso rotation
- 400m push row
- 6 each x single leg low row
- 300m push row
- 12x Alternating knee raise with torso rotation
- 300m push row
- 6 each x single leg low row
- 200m push row
- 12x Alternating knee raise with torso rotation
- 200m push row
- 6 each x single leg low row
- Finisher: 30 sec AO
Floor block 1 – 4:00
- Buy-in: 8 sit-up to stand on incline bench
- 6-10 shoulder press, rest 10 sec
- AMRepsAP shoulder press
Floor block 2 – 4:00
- Buy-in: 8 sit-up to stand on incline bench
- 6-10 tap squats, rest 10 sec
- AMRepsAP tap squats
Floor block 3 – 4:00
- 6-10 sit-up to stand to shoulder press, rest 10 sec
- AMrepsAP sit up to stand to shoulder press
- Finisher: 30 sec sit up to stand to shoulder press