Monday 17 June 2024 – 3G 60 minutes
Tread:
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 1 min AO
Goal: increase your push each round, and it’s ok to decrease your base in order to do this.
Rower:
Repeat each bullet point 2x:
- 400m build: 200m push –> 200m AO, rest, restercise
- 300m build: 150m push –> 150m AO, rest, restercise
- 200m build: 100m push –>100m AO, rest, restercise
restercise = 5x each: MB rainbow while holding split squat stance
If you finish, row for distance until finisher
finisher = 1 min AO row
Floor:
Repeat 2 rounds:
- 8x each: high row with one knee on the bench
- 8 total: “L” raise
- rest
- hold bear plank until you can’t hold it any longer with target of at least 20s
Repeat 2 rounds:
- 8x each: stand on bench and hold a weigh “goblet” style, lower one toe down like you’re dipping it in pool water and bring it back up
- 4x total: lateral walk while squatting … 3 steps = 1 rep
- rest
- 8 total: bear step
If you finish, repeat all exercises in one big block (1 round each) until finisher
finisher = your choice: 1 min of bear plank hold or 1 min of bear step