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Friday 9/13/19 3G – Power Friday The 13th

Friday 9/13/19 3G – Power Friday The 13th

Treads (13 - 30 Second All Out)


30 Second All Out (1)

30 Second Walking Recovery

30 Second All Out (2)

30 Second Walking Recovery

30 Second All Out (3)

30 Second Walking Recovery

30 Second All Out (4)

30 Second Walking Recovery

30 Second All Out (5)

30 Second Walking Recovery

30 Second All Out (6)

30 Second Walking Recovery

30 Second All Out (7)

45 Second Walking Recovery

30 Second All Out (8)

45 Second Walking Recovery

30 Second All Out (9)

45 Second Walking Recovery

30 Second All Out (10)

45 Second Walking Recovery

30 Second All Out (11)

45 Second Walking Recovery

30 Second All Out (12)

45 Second Walking Recovery

30 Second All Out (13)

45 Second Walking Recovery



Row

130m Row

13 – Medicine Ball - Squat To Overhead Reach

Repeat 130m Row and decrease Medicine Ball - Squat To Overhead Reach by 1 each time



Floor

Randomly during the workout, when the Splat symbol will flash on the OTBeat Screen, complete 13 Burpees. Should happen 3 times.


13 – Dumbbell - Ground To Press

13 – Dumbbell - Calf Raise

13 – TRX - Y Raise

13 - Pike Crunch

13 - Ab Dolly - Knee Tuck

13 - Ab Dolly - Hamstring Curl

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