Saturday 27 July 2024 – 3G 60 minutes
Tread Block –
- 1 min base to push
- 1 min push
- 1 min push to AO
- 1 min base
- 1 min base to push
- 1 min push
- 1 min push to AO
- 1 min base
- 1 min base to push @ 3%
- 1 min push @ 3%
- 1 min push to AO @ 3%
- 1 min WR
- 30 sec push
- 30 sec AO
- 30 sec WR
- 30 sec AO
Rower Block –
- 10 each S/L MB shoulder press
- 800 meter row
- Repeat exercise and row distance decreases by 200 meters each round
Floor Block –
- Two rounds of:
- 12 – 20 x reverse fly
- 12 – 20 each x single arm split squat
- Two rounds of:
- 6 – 10 each x split stance single arm high row
- 6 – 10 each x goblet step down toe tap
- Two rounds of:
- 4 – 6 x TRX bridge row (explosive)
- 4 – 6 x full lateral step up with knee raise
- If finished then repeat exercises only until finisher: 30 sec of TRX bridge row