Friday 28 June 2024 – 3G 60 minutes
Tread Block 1 – 4.75 minutes
- 45 sec push
- 30 sec base
- 45 sec push
- 30 sec base
- 45 sec push
- 30 sec base
- 30 sec AO
Tread Block 2 – 3.5 minutes
- 30 sec push
- 30 sec push @ 1%
- 30 sec push @ 2%
- 30 sec push @ 3%
- 30 sec push @ 4%
- 30 sec push @ 5%
- 30 sec AO
Tread Block 2 – 4 minutes
- 30 sec push
- 30 sec AO
- 30 sec WR
- 30 sec push
- 30 sec AO
- 30 WR
- 30 sec push
- 30 sec AO
Row Block 1 – 8.25 minutes
- 16 total x butt kicks
- 16 total x foot exchange
- 8 total x in / out hops
- 90 sec row
- Repeat until time called
Row Block 2 – 4.75 minutes
- 30 sec push row
- 30 sec AO row
- 30 sec recovery
- 30 sec push row
- 30 sec AO row
- 30 sec recovery
- 30 sec push row
- 30 sec AO row
Floor Block 1 – 8.25 minutes
- Two rounds:
- 6 x clean
- 6 x chest press
- Two rounds:
- 6 each x goblet step down toe tap
- 6 x TRX squat to stand
- If finished there repeat all exercises as a single block
Floor Block 2 – 4 minutes
- 6 x goblet squat to stand
- 6 x alt 90 degree pop squat
- 6 x seated tricep extension