3G POWER
Tread
All Out for 0.1 mile
5 squat/snatch press to shoulder each side
Push for 0.15 mile
weighted exercise as above
Push for 0.2 mile
weighted exercise as above
Push for .25 mile
weighted exercise as above
work back through the card til time called
Row
100m row
20 pulsing squats
add 50m to your row each round and do the pulsing squat til time called
Floor
8 minutes:
monster walk with band
squat with leg raise with band
sumo squat to frogger
leg raise with band
Balance of time was:
burpee to bench hop
alligators
pop jacks
