Sunday 23 June 2024 – 3G 60 minutes
Tread Block 1 (4 min)
- 1 min push
- 1 min high push
- 1 min AO
- 30 sec WR
- 30 sec AO
Tread Block 2 & 3 – identical to Tread Block 1
Row Block (entire time)
- 500m row (push?)
- overhead reverse lunge with MB to tricep extension
- 500m row (push?)
- reverse lunge with MB to torso rotation
- Finish w/ 30s AO all-together
Floor Block 1 – 4 minutes work & rest
- 8 x low band squat, rest
- 8 x low band low row, rest
Floor Block 2 – 4 min
- 8 x close grip chest press, rest
- 8 x bicep curls, rest
Floor Block 3 – 4 minutes work & rest
- 8 x low band single dumbbell good morning, rest
- 8 each x low band single leg hold with single arm shoulder press
- Finisher: pick 1 exercise and do it for 30seconds