Tuesday 25 June 2024 – 3G 60 minutes
4 blocks on the treads, goal is to finish all 4 in 14 minutes, all distances halved for PWers:
0.4 miles, 0.1 base 0.3 miles, 0.1 base 0.2 miles, 0.1 base 0.1 miles, 0.1 base
30 seconds WR then you choose to do intervals or base until a 30 second AO finisher
On the rower:
2 rounds 300m push row 10 speed squats 10 twist hops
Repeat by dropping 50 meters from your row rounds (2×250, 2×200, etc) with no change to exercises. Finisher is a 30 sec AO row
Floor: First block: 5 each single arm split squat from a low bench 10 step out sumo deadlift Rest 10 high row 10 chest fly
Repeat until block 2: 10 high plank pull throughs 10 bridges
Finisher is 30 sec of either of the block 2 exercises.