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Friday 8/9/19 3G Strength

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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

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