Friday 8/9/19 3G Strength

Switch

Block 1

Tread

90 Second Push

90 Second Base

3 Minute Base at 4%

1 Minute Base

1 Minute All Out

Rower

90 Second Row for Distance

12 - Medicine Ball - Reverse Lunge to Press

Row your previous distance minus 100m

12 - Medicine Ball - Reverse Lunge to Press

Row previous distance minus another 100m

12 - Medicine Ball - Reverse Lunge to Press

Row previous distance reducing by 100m

Floor

10/8/6 - BOSU - Goblet Reverse Lunges

10 – BOSU - Back Extensions

10 – BOSU - Split Leg V-Up

Block 2

Tread

1 Minute Push

1 Minute Base

1 Minute Push at 6%

30 Second Base

30 Second All Out

Rower

1 Minute Row for Distance

12 - Medicine Ball - Reverse Lunge to Press

Row previous distance minus 50m

12 - Medicine Ball - Reverse Lunge to Press

Row previous distance minus another 50m

12 - Medicine Ball - Reverse Lunge to Press

Row previous distance reducing by 50m

Floor

10/8/6 – Dumbbell - Lateral Lunge

10 - BOSU – Weighted Crunch

Repeat until time is called