Thursday 10/3/19 3G – Endurance

Thursday 10/3/19 3G – Endurance

Tread

Block 1

1 Minute Push

1 Minute Base

90 Second Push

1 Minute Base

2 Minute Push

90 Second Base

30 Second All Out

30 Second Walking Recovery

Block 2

0.1 Mile All Out

30 Second Walking Recovery (Time It Yourself)

0.2 Mile Push

30 Second Walking Recovery

Increase By 0.1 Mile Followed By 30 Second Walking Recovery, Repeat Until Time Called

Row

100m

12 – Medicine Ball - Reverse Lunge with Rotation (Link to Exercise Tips)

200m

12 – Medicine Ball - Reverse Lunge with Rotation

300m

12 – Medicine Ball - Reverse Lunge with Rotation

400m

12 – Medicine Ball - Reverse Lunge with Rotation

400m

12 – Medicine Ball - Reverse Lunge with Rotation

300m

12 – Medicine Ball - Reverse Lunge with Rotation

200m

12 – Medicine Ball - Reverse Lunge with Rotation

100m

12 – Medicine Ball - Reverse Lunge with Rotation

Floor

Block 1

12 - Dumbbell - Goblet Side Lunge (Link to Exercise Tips)

12 - Dumbbell - Step Up

12 - Dumbbell - Lateral Step Up

Repeat Three Times

Block 2

12 - Dumbbell - Renegade Row (Link to Exercise Tips)

12 - Dumbbell - Crunch

12 - Alt Sprinter Sit-Up

Repeat Three Times