Tuesday 18 June 2024 – 3G 60 minutes
Tread Block 1 90 second base 75 second base to push 60 second push 45 second push to all out 30 second all out
Tread Block 2 30 second base 30 second base @ 3% 30 second base @ 5 % 30 second base 30 second base @ 3% 30 second base @ 5% 30 second all out
Tread Block 3 30 second push 30 second push to all out 30 second all out Walking recovery 15 second push 15 second push to all out 15 second all out
Row Block 1 1, 2, 3 high knees x20 Row for distance
Row block 2 150 meter strength row Rest and repeat
Row block 3 Follows the same pattern as tread block
Floor Neutral weight squats x12 Squat hold 20 seconds Rest TRX single leg raise x8 each leg Cheat press x8 Walkout to push up x8 Rest TRX tricep extension x8 Kneeling wood chopper x8 each arm