Thursday 16 May 2024 – 3G 60 minutes
Tread Block
- 2 min push
- 30 sec base
- 90 sec push
- 1 min base
- 1 min push
- 2 min base
- 90 sec push
- 1 min base
- 2 min push
- 30 sec base
- 1 min AO
Row Block
- 600m (22 spm)
- MB S/L Halo – 8 each
- 300m (22 spm)
- 300m (24 spm)
- MB S/L Halo – 8 each
- 200m (22 spm)
- 200m (24 spm)
- 200m (26 spm)
- MB S/L Halo – 8 each
- Row for distance
- Finisher: 1 min AO
Floor Block – 14 minutes
* 8 each x bosu forward lunge (front foot on bosu)
- 8 x single dumbbell good morning, rest
- 8 x bosu tall kneeling bicep curl
- 8 x high pull, rest * 8 each x bosu kneeling hip thrust with low to high chop
- 8 x double crunch, rest
Finisher: 1 minute –
- 10 x double crunch
- Boat hold until time