Saturday 30 December 2023 – 3G 60 minutes
Tread Block 1 (14 min)
- 30 push
- 30 base
- 45 push
- 45 base
- 1 min push
- 1 min base
- 75 push
- 75 base
- 90 push
- 90 base
- 1 min, 45 push
- 1 min, 45 base
- 30 all out
Row Block 1 (14 min)
- 20 stroke push row (slow, strong strokes —> 22-24)
- 8 each split squat to shoulder press
- 8 squat to bicep curl
- add 2 to rep count each round (8/10/12/14…….)
- Finisher: 30 all out with group
Floor Block 1 (14 min)
- 10/12/14 bosu bridge
- 10/12/14 bosu low row (each side, not total)
- 10/12/14 bosu tricep kickback (each side, not total)
- ~15 second bosu bird dog hold?
- ~15 second bosu bird dog hold? (other side)
- Finisher: 30 sec bosu mountain climbers with group