Wednesday 23 August 2023 – 3G 60 minutes
3G tread blocks 1 & 2:
2 minute push, 45 sec base, 90 sec push at 2%, 45 second base; 1 minute push at 3%, 30 second AO at 4%
Row block 1:
400m push row – 12 reverse lunges alternating torso rotation with MB, each round take 100m off your row, if done row for distance
Row block 2:
Same as 1 but 12 squat hold alternating MB halo
Floor block 1:
6 split stance deadlift each side; 8 TRX bridge row; 12 tricep extensions
Floor block 2:
6 each TRX squat reach with rotation, 8 squat up press, 10 bear plank low row