Sunday 30 December 2023 – 3G 60 minutes
Treadmill – 14 minutes
1 minute push,
1 minute base.
45 seconds everyone @ 10%, you choose pace.
45 seconds stay at 10% WR.
45 seconds everyone @ 9%, you choose pace.
45 seconds WR stay at 9%.
(Continue that format until 2% – goal is to increase push pace as inclines decrease).
45 second all out.
Rowing – 14 minutes
Alternate 30 second all-out row with floor exercises. We did alternating medicine ball squat presses and lunges. Reps decrease each time.
Goal is to get 2,000+ meters.
Finish with 45 second all out row.
Floor – 14 minutes
Six different exercises, go your own pace for 14 minutes.
Do exercises 1 and 2 back to back 5 times, then 3 and 4 back to back 5 times, then 5 and 6 back to back 5 times.
Descending reps – 10 reps of first exercise, 9 reps of second, 8 reps of first, 7 reps of second, etc.
Exercise 1 – squat to bicep curl.
Exercise 2 – overhead press.
Exercise 3 – alternating plank low rows.
Exercise 4 – bridge chest flys (laying on ground).
Exercise 5 – alternating side lunges.
Exercise 6 – tricep push ups.
Finisher is to pick one exercise for 45 seconds.