Saturday 27 April 2024 – 3G 60 minutes
Tread Block 1
- 30 sec push
- 1 min base
- 1 min AO
- 1 min WR
- 30 sec push
- 1 min AO
Tread Block 2
- 30 sec push
- 1 min base
- 45 sec AO
- 1 min WR
- 30 sec push
- 45 sec AO
Tread Block 3
- 30 sec push
- 1 min base
- 30 sec AO
- 1 min WR
- 30 sec push
- 30 sec AO
Floor Block
Two rounds work & active recovery:
- 12 x TRX push up
- 6 x cobra with dynamic shoulder mobility
Two rounds work & active recovery:
* 12 x TRX hamstring curl
- 12 total x high plank to alt side plank
Two rounds work & active recovery:
* 12x TRX pull up
- 12x Alternating dead bug with press
When finished, repeat all exercises as one block until finisher
Finisher: 30 sec, your choice or TRX push up OR TRX pull up
Rower
3 Rounds:
- 6x deadlift to low row (with dumbbells)
- 300m base row
3 Rounds:
- 6x squat to bicep curl (with dumbbells)
- 300m base row
If finished, row until finisher
Finisher: 30sec AO