Wednesday 10/9/19 – 3G Power

Wednesday 10/9/19 – 3G Power

Tread

Block 1

30 Second Push

30 Second Base

30 Second Push

60 Second Base

30 Second Push

90 Second Base

30 Second Push

30 Second All Out

Block 2

30 Second Push

60 Second Base

30 Second Push

90 Second Base

30 Second Push

30 Second All Out

Block 3

30 Second Push

30 Second All Out

Floor

Block 1 (3 Rounds)

6 (Each Side) - Dumbbell - Low Bench - S/A Step Down With Reverse Lunge

10/8/6 - Low Bench - Squat Jack

10 - Low Bench - Alt Plank In And Out

3 Rounds:

10 - Speed Skater

10/8/6 - Dumbbell - Sumo Squat To Upright Row

10 - Low Bench - Plank Jack

Row

Block 1

250m

12 Jump Lunges

200m

10 Jump Lunges

150m

8 Jump Lunges

100m

6 Jump Lunges

100m

2 Jump Lunges

150m

4 Jump Lunges

200m

6 Jump Lunges

250m

8 Jump Lunges

Row For Distance Until time is Called

Block 2 (Timed with Treads)

30 Second Push

30 All Out