Friday 25 August 2023 – 3G (Tornado) 60 minutes
Tread Block 1 – 3 Minutes:
- 45 second push
- 30 second AO
- 30 second WR
- 45 second push
- 30 second AO
Row Block 1 – 3 Minutes:
- 10 reverse lunge to single leg hop on each side
- 20 high knees
- 10 squat jump
- Push/AO row until time
Floor Block 1 – 3 Minutes:
- 8 total lateral lunges
- 8 low rows w/ DB
- 8 high plank leg lifts
Tread Block 2 – 2.5 Minutes:
- 30 second push
- 30 second AO
- 30 second WR
- 30 second push
- 30 second AO
Row Block 2 – 2.5 Minutes:
- 8 reverse lunge to single leg hop on each side
- 16 high knees
- 8 squat jump
- Push/AO row until time
Floor Block 2 – 2.5 Minutes:
- 8 alternating reverse lunges
- 8 uppercuts
- 9 high plank knee drives
Tread Block 3 – 2 Minutes:
- 30 second push
- 30 second AO
- 30 second WR
- 30 second AO
Row Block 3 – 2 Minutes:
- 6 reverse lunge to single leg hop on each side
- 12 high knees
- 6 squat jump
- Push/AO row until time
Floor Block 3 – 2 Minutes:
- 8 goblet squat
- 8 tricep extension
Tread Block 4 – 1.5 Minutes:
- 30 second AO
- 30 second WR
- 30 second AO
Row Block 4 – 1.5 Minutes:
- 4 reverse lunge to single leg hop on each side
- 8 high knees
- 4 squat jump
- Push/AO row until time
Floor Block 4 – 1.5 Minutes:
- 8 skier swings
- 8 hammer curls
Tread Block 5 – 1 Minute:
- 1 minute AO
Row Block 5 – 1 Minute:
- 1 minute AO row
Floor Block 5 – 1 Minute:
- 1 minute full burpee