Thursday 27 June 2024 – 3G 60 minutes
Tread Block – 14.5 minutes
- Goal: increase your pace each round, coach also said we could go to base instead of WR
- 90 sec base to push
- 30 sec WR
- 90 sec push
- 1 min sec WR
- 90 sec push to AO
- 90 sec WR
- 90 sec push to AO
- 2 min WR
- 90 sec push to AO
- 1 min WR
- 1 min AO
Floor Block 1
- 30 sec of low row/30 sec of hammer curl/30 sec of front squat
- 30 sec recovery
- 30 sec of low row/30 sec of hammer curl/30 sec of front squat
- 1 min recovery
- 30 sec of low row/30 sec of hammer curl/30 sec of front squat
Floor Block 2
- 8 x bosu kneeling lateral raise to neutral grip front raise
- 8 each x bosu kneeling hip thrust with low to high chop
- 12 bosu high plank jack
- until finisher: 1 min of bosu high plank jack
Row Block
- 10 stroke row
- 8 each side squat to med ball raise with twist (picture the Lion King)
- 10 stroke row
- 8 each side single leg triceps extension
- 10 stroke row
- 8 each side squat to twist with knee drive
- repeat at 15 strokes/row, then after 3 rounds, repeat at 20 strokes/row
- until finisher, 1 min AO with treads