Wednesday 15 May 2024 – 3G 60 minutes
Tread Block – 14:30
- 30 sec base to push 90 sec base 30 sec base to push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push to AO
- 90 sec base
- 30 sec push to AO
- 30 sec AO
Row Block 1 – 6:30
- 100m base
- 100m push
- 100m AO
- 100m Recovery row
- Alt lunge jump x10
- Repeat until time
Row block 2 – 6:30
- 30s row for distance
- 90s to complete: 12x squat jumps, Recovery row
- 30s row for distance
- 90s to complete: 12x squat jumps, Recovery row
- 30s row for distance
- 90s to complete: 12x squat jumps, Recovery row
- Finisher: 30s AO
Floor Block – 14:30
2 Rounds:
* 6 x single arm neutral grip reverse lunge (slow) (L)
- AMRepsAP single arm neutral grip reverse lunge (L)
- 6 x single arm neutral grip reverse lunge (slow) (R)
- AMRepsAP single arm neutral grip reverse lunge (R)
- 12 total x bear plank alt lift
2 Rounds:
* 6 x split stance single arm high row (slow) (L)
- AMRepsAP split stance single arm high row (L)
- 6 x split stance single arm high row (slow) (R)
- AMRepsAP split stance single arm high row (R)
- 6 each x lateral lunge to knee drive with overhead reach
2 Rounds:
- 6 x bridge hold with close grip chest press (slow) (L)
- AMRepsAP bridge hold with close grip chest press (L)
- 6 x bridge hold with close grip chest press (slow) (R)
- AMRepsAP bridge hold with close grip chest press (R)
- 12 total x alt single leg airplane
- Finisher: 30s Bear plank hold