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Friday 8/30/19 3G Power

Friday 8/30/19 3G Power


Floor and Rower is timed together


Tread

90 Second Push

1 Minute All Out

1 Minute Walking Recovery

1 Minute Push

1 Minute All Out

1 Minute Walking Recovery

45 Second Push

1 Minute All Out

1 Minute Walking Recovery

30 Second Push

1 Minute All Out

1 Minute Walking Recovery

1 Minute All Out

1 Minute Walking Recovery

30 Second All Out


Rower

90 Second Push

1 Minute All Out

1 Minute Rest

1 Minute Push

1 Minute All Out

1 Minute Rest

45 Second Push

1 Minute All Out

1 Minute Rest

30 Second Push

1 Minute All Out

1 Minute Rest

1 Minute All Out

1 Minute Rest

30 Second All Out


Floor


Complete 3 Rounds

4 - Mini Band - Mid Position - Iso Squat Front Walk

8 (Each Side) - Mini Position - Mid Band - Tow Taps

12 - Mini Band - Mid Position – Side Static Crunch Stretching


Repeat the Follow Until Time Is Called

12 – Dumbbell - Upright Row

6 (Each Side) – Dumbbell - Bench Fly

12 - Plank Alternating Reach

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